Level 16 DB Incline Bench Press Chest Exercise: 35lb/DB x 25reps (3 sets)
20lb/DB x 25reps (3 sets) Barbell Squats Lower Body Exercise: 165lb x 15reps (3 sets)
85lb x 15reps (3 sets)
Airdyne Bike 1Mile - 1 set 1Mile - 1 set
Rope Slams 2arms pinned x 30reps (3 sets)
Ball Slams 14lb x 20reps (3 sets)
12lb x 20reps (3 sets) Circuit 3 - Back & Tris
DB Bent Over Row Back Exercise: 45lb x 15reps (3 sets)
25lb x 15reps (3 sets) Skull Crushers Grip inside of texture on bar 45lb x 20reps (3 sets)
Station 4 - Cardio
Circuit 5 - ABs & Legs
Ab Machine 80lb x 20reps (3 sets)
50lb x 20reps (3 sets)
Russian Twist 20lb x 20reps (3 sets)
20lb x 15reps (3 sets) Hamstring Curls hamstring Exercise: 70lb x 12reps (3 sets) 40lb x 12reps (3 sets)
Calf Raisers gastrocnemius Exercise: 120lb x 15reps (3 sets) 60lb x 15reps (3 sets)
Circuit 6 - Arms
Triceps Exercise: 20reps (3 sets) Triangle Pushdown Triceps Exercise: 80lb x 20reps (3 sets)
50lb x 20reps (3 sets) Prone DB Curls Biceps Exercise (Arms): 22.5lb x 15reps (3 sets)
12.5lb x 15reps (3 sets) | Beat It - 45 min Own It - 37 min
|
Track progressUpper Body Levels Level 18 DB Bench Press Chest Exercise: 35lb/DB x 20reps (3 sets)
20lb/DB x 20reps (3 sets) DB Bent Over Row Back Exercise: 35lb x 20reps (3 sets)
20lb x 20reps (3 sets)
Barbell Squats Lower Body Exercise: 175lb x 15reps (3 sets)
95lb x 15reps (3 sets)
Ball Slams 14lb x 20reps (3 sets)
12lb x 20reps (3 sets) Chest Exercise: 10reps (3 sets)
Rope Slams 2arms pinned x 30reps (3 sets) Circuit 3 - Back & Bis
Seated 1 arm Cable Row Horseshoe Handle Back Exercise: 40lb x 15reps (3 sets) Max Rack Curls Biceps Exercise: 15reps (3 sets)
8reps (3 sets)
Station 4 - Legs & Tris
Barbell Deadlift 85lb x 15reps (3 sets)
55lb x 15reps (3 sets)
In-Out Squat 20reps (3 sets)
20reps (3 sets)
Skull Crushers Triceps Exercise: 40lb x 20eps (3 sets)
25lb x 20reps (3 sets)
Dips on Bench 15reps (3 sets)
15reps (3 sets)
Circuit 5 - ABs & Legs
Decline Sit-Ups 10lb x 10reps (3 sets)
6lb x 10reps (3 sets)
Bicycles 30sec (3 sets)
30sec (3 sets)
Kbell Stationary Lunge Biceps Exercise: 12kg x 20reps (3 sets) 8kg x 20reps (3 sets)
Circuit 6 - Cardio Full Body
| Beat It - 46 min Own It - 38 min
|
Track progressUpper Body Levels
Level 15 - not complete DB Bench Press Chest Exercise: 45lb/DB x 20reps (3 sets)
25lb/DB x 20reps (3 sets) DB Bent Over Row Back Exercise: 45lb x 20reps (3 sets)
25lb x 20reps (3 sets)
Barbell Squats Lower Body Exercise: 195lb x 12reps (3 sets)
115lb x 12reps (3 sets)
Ball Slams 14lb x 20reps (3 sets)
12lb x 20reps (3 sets) Chest Exercise: 15reps (3 sets)
Circuit 3 - Back & Bis
DB Reverse Flye Back Exercise: 15lb x 12reps (3 sets)
10lb x 12reps (3 sets)
Incline Alternating DB Curls Biceps Exercise (Arms): 20lb x 15reps/arm (3 sets)
12lb x 15reps/arm (3 sets)
Station 4 - Legs & Tris
Kbell Stationary Lunge Biceps Exercise: 12kg x 20reps (3 sets) 8kg x 20reps (3 sets)
In-Out Squat 20reps (3 sets)
20reps (3 sets)
Skull Crushers Triceps Exercise: 40lb x 20eps (3 sets)
25lb x 20reps (3 sets)
Dips on Bench 15reps (3 sets)
15reps (3 sets)
Circuit 5 - ABs
Airex Crunches 20reps (3 sets)
20reps (3 sets)
Bicycles 20reps (3 sets)
20reps (3 sets)
Side Planks 20reps (3 sets)
20reps (3 sets)
Calf Raisers 20reps (3 sets)
20reps (3 sets) | Beat It - 43 min Own It - 37 min
|
Track progressUpper Body Levels |
DB Bench Press Chest Exercise: 35lb/DB x 20reps (3 sets)
20lb/DB x 20reps (3 sets) DB Bent Over Row Back Exercise: 35lb x 20reps (3 sets)
20lb x 20reps (3 sets)
Barbell Squats Lower Body Exercise: 175lb x 15reps (3 sets)
95lb x 15reps (3 sets)
Ball Slams 14lb x 20reps (3 sets)
12lb x 20reps (3 sets) Chest Exercise: 15reps (3 sets)
Jumping Jacks
Airdyne Bike 0.25Mile (3 sets)
Circuit 3 - Back & Bis
Seated Cable Row Horseshoe Handle Back Exercise: 100lb x 15reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Station 4 - Legs & Tris
Split Squat 20reps (3 sets)
20reps (3 sets)
In-Out Squat 20reps (3 sets)
20reps (3 sets)
Cable Rope Overhead Triceps Exercise: 60lb x 20reps (3 sets)
30lb x 20reps (3 sets)
Dips on Bench 15reps (3 sets)
15reps (3 sets)
Circuit 5 - ABs & Legs
Decline Sit-Ups 10lb x 10reps (3 sets)
6lb x 10reps (3 sets)
Bicycles 30sec (3 sets)
30sec (3 sets)
Kbell Upright Row Squat Biceps Exercise: 16kg x 20reps (3 sets) 12kg x 20reps (3 sets)
Circuit 6 - Cardio Full Body
| Beat It - 46 min Own It - 38 min |
DB Incline Bench Press Chest Exercise: 45lb/DB x 20reps (3 sets)
25lb/DB x 20reps (3 sets) DB Bent Over Row Back Exercise: 45lb x 20reps (3 sets)
25lb x 20reps (3 sets)
Barbell Squats Lower Body Exercise: 185lb x 12reps (3 sets)
105lb x 12reps (3 sets)
Ball Slams 14lb x 20reps (3 sets)
12lb x 20reps (3 sets) Sled Pull&Push Standing 90lb (3 sets) 45lb (3 sets)
Side Plank Rev Flye 10lb x 15reps (3 sets)
5lb x 15reps (3 sets)
Circuit 3 - Back & Bis
DB Reverse Flye Back Exercise: 12.5lb x 15reps (3 sets)
8lb x 15reps (3 sets)
Incline Alternating DB Curls Biceps Exercise (Arms): 20lb x 12reps/arm (3 sets)
12lb x 12reps/arm (3 sets)
Station 4 - Legs & Tris
Kbell Stationary Lunge Biceps Exercise: 12kg x 20reps (3 sets) 8kg x 20reps (3 sets)
In-Out Squat 20reps (3 sets)
20reps (3 sets)
Skull Crushers Triceps Exercise: 40lb x 20eps (3 sets)
25lb x 20reps (3 sets)
Dips on Bench 15reps (3 sets)
15reps (3 sets)
Circuit 5 - ABs & Legs
Airex Crunches 20reps (3 sets)
20reps (3 sets)
Russian Twist 20lb x 20reps (3 sets)
20lb x 15reps (3 sets) Hamstring Curls hamstring Exercise: 70lb x 12reps (3 sets) 40lb x 12reps (3 sets)
Calf Raisers gastrocnemius Exercise: 120lb x 15reps (3 sets) 60lb x 15reps (3 sets)
Circuit 6 - Cardio Full Body | Beat It - 46 min Own It - 38 min |
|
|