Level 1 Lat Pulldown Back Exercise (Lats): 30lb x 20reps (1 set) 40lb x 15reps (2 sets) Grip the bar overhand outside of bend. Start with bar overhead and elbows at eye level. Pull bar just below chin, then return to start position.
Seated Cable Chest Press Chest Exercise (Pecs): 15lb x 20reps (1 set)
20lb x 15reps (2 sets) Grip handles with hammer grip just outside shoulders. Push until arms are extended and handles together.
DB Bench Press Chest Exercise: 10lb/DB x 15reps (3 sets) DB Bent Over Row Back Exercise: 10lb/DB x 15reps (3 sets)
Cable Triangle Pushdown Triceps Exercise: Cable Bar Curls Wide Grip Biceps Exercise: | Beat It - 18 min Own It - 12 min
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Level 3 Close Grip Pulldown Back Exercise (Lats): 40lb x 20reps (1 set) 50lb x 15reps (2 sets) Start with bar overhead and elbows at eye level. Pull bar just below chin, then return to start position.
Seated Cable Chest Press Chest Exercise (Pecs): 20lb x 20reps (3 sets) Grip handles with hammer grip just outside shoulders. Push until arms are extended and handles together.
Circuit 2
DB Bench Press Chest Exercise: 15lb/DB x 15reps (3 sets) DB Bent Over Row Back Exercise: 15lb/DB x 15reps (3 sets) Circuit 3
Cable Rope Pushdown Triceps Exercise: Cable Bar Curls Wide Grip Biceps Exercise: 25lb x 15reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 40lb x 15reps (3 sets) Plate Punch Squat Leg and Shoulder Exercise:
Chest Press (single arm) Overhand Grip TechnoGym Chest Exercise: Located by Turf area Only use one arm at a time. Use the pedal! Seat: 4
DB Overhead Lunge Leg and Shoulder Exercise Perform in Turf area Keep both dumbbells overhead during each leg. 5lb/DB x 10reps/leg (3 sets) | Beat It - 30 min Own It - 20 min
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Level 5 Close Grip Pulldown Back Exercise (Lats): 50lb x 15reps (1 set) 60lb x 12reps (2 sets) Seated Cable Chest Press Chest Exercise (Pecs): 30lb x 12reps (3 sets) Grip handles with hammer grip just outside shoulders. Push until arms are extended and handles together.
DB Bench Press Chest Exercise: 20lb/DB x 15reps (3 sets) DB Bent Over Row Back Exercise: 20lb/DB x 15reps (3 sets)
Cable Triangle Pushdown Triceps Exercise:
Cable Bar Curls Wide Grip Biceps Exercise: 35lb x 10reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 50lb x 12reps (3 sets) Bodyweight Chest Exercise:
Plate Punch Squat Leg and Shoulder Exercise:
Leg Extensions Leg Exercise 40lb x 15reps (3 sets)
Front Raise - Lateral Raise Leg and Shoulder Exercise: 1  2  Wall Iso-Squat Leg Exercise | Beat It - 30 min Own It - 20 min
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Circuit 1
Lat Pulldown Back Exercise (Lats): Grip the bar overhand outside of bend. Start with bar overhead and elbows at eye level. Pull bar just below chin, then return to start position.
Seated Cable Chest Press Chest Exercise (Pecs): Grip handles with hammer grip just outside shoulders. Push until arms are extended and handles together.
Circuit 2
DB Bench Press Chest Exercise: 15lb/DB x 12reps (3 sets) DB Bent Over Row Back Exercise: 15lb/DB x 12reps (3 sets) Circuit 3
Cable Triangle Pushdown Triceps Exercise: Cable Bar Curls Wide Grip Biceps Exercise:
Seated Cable Row Horseshoe Handle Back Exercise: 40lb x 15reps (3 sets) Bench Pushups Bodyweight Chest Exercise:
| Beat It - 24 min Own It - 16 min |
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Lat Pulldown Back Exercise (Lats): 40lb x 15reps (1 set) 50lb x 15reps (2 sets)
Grip the bar overhand outside of bend. Start with bar overhead and elbows at eye level. Pull bar just below chin, then return to start position.
Seated Cable Chest Press Chest Exercise (Pecs): 25lb x 15reps (3 sets) Grip handles with hammer grip just outside shoulders. Push until arms are extended and handles together.
DB Bench Press Chest Exercise: 20lb/DB x 12reps (3 sets) DB Bent Over Row Back Exercise: 20lb/DB x 12reps (3 sets)
Cable Rope Pushdown Triceps Exercise: Cable Bar Curls Wide Grip Biceps Exercise: 30lb x 12reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 50lb x 10reps (3 sets) Bench Pushups Bodyweight Chest Exercise: Pushups Bodyweight Chest Exercise:
Plate Punch Squat Leg and Shoulder Exercise:
Leg Extensions Leg Exercise 40lb x 15reps (3 sets)
Front Raise - Lateral Raise Leg and Shoulder Exercise: 3lbs/DB x 10reps (3 sets) 1  2  Barbell Overhead Squat Leg & Shoulder Exercise | Beat It - 36 min Own It - 24 min |
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