Upper Body Levels 1-5 for Liz R.

How To Play Timed
Each Circuit is timed individually. Alternate between exercises in the circuit, switching after completing each set.
The timer starts as soon as you begin the circuit and is stopped once all sets have been completed for each exercise in the circuit.

Example) Circuit 1: Crunches: 15 reps (3 sets), Pushups 10 reps (3 sets)
Clock begins
15 Crunches
10 Pushups
15 Crunches
10 Pushups
15 Crunches
10 Pushups
Clock Stops

The combined time from all stations is your final score. To beat each level the final score must be under 1 minute for every set of exercise in the level.
To own each level the final score must be under 45sec per set.

Example) Circuit 1: Crunches: 15 reps (3 sets), Pushups 10 reps (3 sets)
Clock begins
15 Crunches - 1 minute
10 Pushups - 1 minute
15 Crunches - 1 minute
10 Pushups - 1 minute
15 Crunches - 1 minute
10 Pushups - 1 minute
Clock Stops (under 6 minutes would be on pace to beat the level)


Exercise Circuits
Each Circuit is timed until completion.
Level 1 
  • Circuit 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 15reps (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:
10lb/DB x 15reps (3 sets)
DB Bent Over Row
Back Exercise: 
10lb/DB x 15reps (3 sets)

  • Circuit 3
Cable Triangle Pushdown
Triceps Exercise:
30lb x 15reps (3 sets)
Cable Bar Curls
Wide Grip Biceps Exercise: 
15lb x 12reps (3 sets)

 Beat It - 18 min
Own It - 12 min


















Level 3 
  • Circuit 1
Close Grip Pulldown
Back Exercise (Lats):
40lb x 15reps (3 set)
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 (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 12reps (3 sets)
    DB Bent Over Row
    Back Exercise: 
    15lb/DB x 12reps (3 sets)
  • Circuit 3

    • Cable Triangle Pushdown
    Triceps Exercise:
    40lb x 12reps (3 sets)
    Cable Bar Curls
    Wide Grip Biceps Exercise: 
    20lb x 10reps (3 sets)
    • Circuit 4
    Seated Cable Row
    Horseshoe Handle Back Exercise: 
    30lb x 15reps (3 sets)

    Bench Pushups
    Bodyweight Chest Exercise: 
    12reps (1 set)
    • Circuit 5
    Plate Punch Squat
    Leg and Shoulder Exercise: 
    10lbs x 10reps (3 sets)
    Leg Extensions
    Leg Exercise
    40lb x 15reps (3 sets)
    • Circuit 6
    Front Raise - Lateral Raise
    Leg and Shoulder Exercise: 
    3lbs/DB x 10reps (3 sets)
    1
    2
    Plank on Ball
    shoulder & core Exercise
    30seconds(3 sets)

    • Circuit 7
    Kettlebell Squat
    Leg and Shoulder Exercise: 
    8kgs x 12reps (3 sets)

    Barbell Deadlifts
    Leg & back Exercise
    30lb x 12reps (3 sets)

     Beat It - 42 min
    Own It - 28 min




    Level 5 - not complete 
    • Circuit 1
    Close Grip Pulldown
    Back Exercise (Lats):
    50lb x 12reps (3 set)
    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 12reps (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:
    20lb/DB x 10reps (3 sets)
    DB Bent Over Row
    Back Exercise: 
    20lb/DB x 10reps (3 sets)
    • Circuit 3
    Cable Triangle Pushdown
    Triceps Exercise:
    50lb x 10reps (3 sets)
    Cable Bar Curls
    Wide Grip Biceps Exercise: 
    20lb x 15reps (3 sets)
    • Circuit 4
    Seated Cable Row
    Horseshoe Handle Back Exercise: 
    40lb x 12reps (3 sets)

    Pushups
    Bodyweight Chest Exercise: 
    8reps (3 sets)

    • Circuit 5
    Plate Punch Squat
    Leg and Shoulder Exercise: 
    10lbs x 12reps (3 sets)
    Leg Extensions
    Leg Exercise
    40lb x 15reps (3 sets)
    • Circuit 6
    Front Raise - Lateral Raise
    Leg and Shoulder Exercise: 
    5lbs/DB x 6reps (3 sets)
    1
    2
    Plank on Ball
    shoulder & core Exercise
    40seconds(3 sets)

    • Circuit 5
    Kettlebell Squat
    Leg and Shoulder Exercise: 
    10kgs x 12reps (3 sets)

    Barbell Deadlifts
    Leg & back Exercise
    40lb x 12reps (3 sets)

     Beat It - 42 min
    Own It - 28 min

    Level 2 
  • Circuit 1

    • Lat Pulldown
    Back Exercise (Lats):
    40lb x 15reps (3 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 (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 10reps (3 sets)
    DB Bent Over Row
    Back Exercise: 
    15lb/DB x 10reps (3 sets)
  • Circuit 3

    • Cable Triangle Pushdown
    Triceps Exercise:
    40lb x 10reps (3 sets)
    Cable Bar Curls
    Wide Grip Biceps Exercise: 
    15lb x 20reps (3 sets)
    • Circuit 4
    Seated Cable Row
    Horseshoe Handle Back Exercise: 
    30lb x 12reps (3 sets)

    Bench Pushups
    Bodyweight Chest Exercise: 
    10reps (3 sets)


     Beat It - 24 min
    Own It - 16 min


    Level 4 
    • Circuit 1
    Close Grip Pulldown
    Back Exercise (Lats):
    40lb x 15reps (1 set)
    50lb x 10reps (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 12reps (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 Triangle Pushdown
    Triceps Exercise:
    40lb x 15reps (3 sets)
    Cable Bar Curls
    Wide Grip Biceps Exercise: 
    20lb x 12reps (3 sets)
    • Circuit 4
    Seated Cable Row
    Horseshoe Handle Back Exercise: 
    40lb x 10reps (3 sets)

    Bench Pushups
    Bodyweight Chest Exercise: 
    8reps (1 set)
    Pushups
    Bodyweight Chest Exercise: 
    6reps (2 sets)

    • Circuit 5
    Plate Punch Squat
    Leg and Shoulder Exercise: 
    10lbs x 10reps (3 sets)
    Leg Extensions
    Leg Exercise
    40lb x 15reps (3 sets)
    • Circuit 6
    Front Raise - Lateral Raise
    Leg and Shoulder Exercise: 
    3lbs/DB x 12reps (3 sets)
    1
    2
    Plank on Ball
    shoulder & core Exercise
    35seconds(3 sets)

    • Circuit 5
    Kettlebell Squat
    Leg and Shoulder Exercise: 
    8kgs x 15reps (3 sets)

    Barbell Deadlifts
    Leg & back Exercise
    35lb x 12reps (3 sets)
     Beat It - 36 min
    Own It - 24 min