Level 6 - Not complete Lat Pulldown Back Exercise (Traps): 100lb x 10reps (3 sets)
60lb x 10reps (3 sets) Straight Arm Pulldown Back Exercise (Traps): 40lb x 10reps (3 sets)
30lb x 10reps (3 sets)
Strive Close Grip Press Strive Chest Press 75lb x 15reps (3 sets) Plate Incline Chest Press Hammer Strength Chest Exercise: 25lb/side x 12reps (3 sets)
10lb/side x 12reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 70lb x 15reps (3 sets) Cable Bar Curls Wide Grip Biceps Exercise: 30lb x 15reps (3 sets)
20lb x 15reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 65lb x 15reps (3 sets)
30lb x 15reps (3 sets)
DB Bench Press Chest Exercise: 25lb/DB x 20reps (3 sets)
12lb/DB x 20reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 60lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Cable Rope Pushdown Triceps Exercise: 30lb x 15reps (3 sets)
20lb x 15reps (3 sets) | Beat It - 30 min Own It - 20 min
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Track progressUpper Body Levels Level 8 - Not complete Plate Row Machine Hammer Strength Plate Loaded Back Exercise: 55lb/side x 15reps (3 sets) 35lb/side x 15reps (3 sets) Plate Lat Machine Backwards Hammer Strength Plate Loaded Back Exercise: 55lb/side x 15reps (3 sets) 35lb/side x 15reps (3 sets)
Barbell Incline Bench Press Upper Chest Exercise (Pecs): 85lb x 12reps (3 sets)
45lb x 12reps (3 sets) DB Bench Press Chest Exercise: 30lb/DB x 15reps (3 sets)
15lb/DB x 15reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 70lb x 15reps (3 sets) Wide Grip Biceps Exercise: Bar x 15reps (3 sets)
Bar x 8reps (3 sets)
Seated Cable Chest Press Chest Exercise (Pecs): 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Cable Rope Pushdown Triceps Exercise: 45lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Prone DB Curls Biceps Exercise (Arms): 20lb x 10reps (3 sets)
12lb x 10reps (3 sets)
Bar Curls Against Wall Biceps Exercise: 40lb x 10eps (3 sets)
25lb x 10reps (3 sets)
Cable Rope Overhead Triceps Exercise: 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Triangle Pushdown Triceps Exercise: 80lb x 15reps (3 sets)
50lb x 15reps (3 sets) | Beat It - 36 min Own It - 24 min
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Track progressUpper Body Levels
Level 10 - Circuit 1 - Chest & Legs
DB Bench Press Upper Chest Exercise (Pecs): 40lb/DB x 12reps (3 sets) 20lb/DB x 15reps (3 sets) Barbell Squats Lower Body Exercise: 115lb x 15reps (3 sets)
55lb x 15reps (3 sets)
- Circuit 2 - Cardio
Rope Slams 2arms pinned x 30reps (3 sets)
Rope Jacks x 20reps (3 sets)
Ball Slams 14lb x 20reps (3 sets)
12lb x 20reps (3 sets) Sled Pull&Push 90lb (3 sets)
- Circuit 3 - Back & Tris
Triangle Pushdown Triceps Exercise: 80lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 80lb x 15reps (3 sets)
- Circuit 4 - Back & Legs
Close Grip Pulldown Back Exercise (Traps): 120lb x 10reps (3 sets)
70lb x 10reps (3 sets)
Leg Extension Biceps Exercise: 65lb x 15reps (3 sets)
55lb x 15reps (3 sets)
- Circuit 5 - ABs & Shoulders
Ab Machine 80lb x 20reps (3 sets)
45lb x 20reps (3 sets)
Lateral Raises Shoulder Exercise: 10lb x 15eps (3 sets)
5lb x 15reps (3 sets) Russian Twist 20lb x 20reps (3 sets)
20lb x 15reps (3 sets)
- Circuit 6 - Biceps & Legs
Barbell Curls 40lb x 15reps (3 sets)
20lb x 15reps (3 sets) Kbell Swing & Squat Biceps Exercise: 14kg x 20reps & 20reps (3 sets) 10kg x 20reps & 20reps (3 sets)
| Beat It - 38 min Own It - 26 min
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Track progressUpper Body Levels |
Seated Cable Chest Press Chest Exercise (Pecs): 35lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 70lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Lat Pulldown Back Exercise (Traps): 100lb x 12reps (3 sets)
60lb x 12reps (3 sets)
Straight Arm Pulldown Back Exercise (Traps): 40lb x 12reps (3 sets)
30lb x 12reps (3 sets)
Cable Chest Incline Press Chest Exercise: 65lb x 15reps (3 sets)
35lb x 15reps (3 sets)
Cable Chest Decline Flye Chest Exercise: 65lb x 15reps (3 sets)
35lb x 15reps (3 sets)
Preacher Curls 45lb x 20reps (3 sets) Rope Cable Hammer Curls Biceps 45lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Close Grip Bench Press Grip inside of texture on bar 65lb x 15reps (3 sets)
Cable Rope Overhead Triceps Exercise: 50lb x 15reps (3 sets)
25lb x 15reps (3 sets)
| Beat It - 30 min Own It - 20 min |
DB Incline Bench Press Upper Chest Exercise (Pecs): 30lb/DB x 12reps (3 sets) 15lb/DB x 15reps (3 sets) Barbell Squats Lower Body Exercise: 105lb x 15reps (3 sets)
45lb x 15reps (3 sets)
Rope Slams 2arms pinned x 20reps (3 sets)
Alternating straight x 20reps (3 sets)
Ball Slams 14lb x 20reps (3 sets)
12lb x 20reps (3 sets)
Triangle Pushdown Triceps Exercise: 80lb x 15reps (3 sets)
50lb x 15reps (3 sets)
1arm Standing Cable Row Back Exercise (Traps) 70lb x 12reps (3 sets)
35lb x 12reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 100lb x 12reps (3 sets)
60lb x 12reps (3 sets)
Leg Extension Biceps Exercise: 60lb x 15reps (3 sets)
45lb x 15reps (3 sets)
- Circuit 5 - ABs & Shoulders
Ab Machine 70lb x 20reps (3 sets)
40lb x 15reps (3 sets)
Lateral Raises Shoulder Exercise: 10lb x 15eps (3 sets)
5lb x 15reps (3 sets)
- Circuit 6 - Legs & Obliques
Russian Twist 20lb x 20reps (3 sets)
20lb x 15reps (3 sets) Kbell Swing & Squat Biceps Exercise: 12kg x 20reps & 20reps (3 sets) 8kg x 20reps & 20reps (3 sets) | Beat It - 36 min Own It - 24 min |
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