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): 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) 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 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: Cable Bar Curls Wide Grip Biceps Exercise: 20lb x 10reps (3 sets) Seated Cable Row Horseshoe Handle Back Exercise: 30lb x 15reps (3 sets) Bench 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  Plank on Ball shoulder & core Exercise 30seconds(3 sets)
Kettlebell Squat Leg and Shoulder Exercise:
Barbell Deadlifts Leg & back Exercise
| Beat It - 42 min Own It - 28 min
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Level 5 - not complete 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.
DB Bench Press Chest Exercise: 20lb/DB x 10reps (3 sets)  DB Bent Over Row Back Exercise: 20lb/DB x 10reps (3 sets) 
Cable Triangle Pushdown Triceps Exercise: Cable Bar Curls Wide Grip Biceps Exercise: 20lb x 15reps (3 sets) Seated Cable Row Horseshoe Handle Back Exercise: 40lb 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  Plank on Ball shoulder & core Exercise 40seconds(3 sets)
Kettlebell Squat Leg and Shoulder Exercise:
Barbell Deadlifts Leg & back Exercise | Beat It - 42 min Own It - 28 min
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| 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): 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: Cable Bar Curls Wide Grip Biceps Exercise: Seated Cable Row Horseshoe Handle Back Exercise: Bench Pushups Bodyweight Chest Exercise:
| Beat It - 24 min Own It - 16 min |
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.
DB Bench Press Chest Exercise: 15lb/DB x 15reps (3 sets)  DB Bent Over Row Back Exercise: 15lb/DB x 15reps (3 sets) 
Cable Triangle Pushdown Triceps Exercise: Cable Bar Curls Wide Grip Biceps Exercise: 20lb x 12reps (3 sets) Seated Cable Row Horseshoe Handle Back Exercise: 40lb 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 12reps (3 sets) 1  2  Plank on Ball shoulder & core Exercise 35seconds(3 sets)
Kettlebell Squat Leg and Shoulder Exercise:
Barbell Deadlifts Leg & back Exercise | Beat It - 36 min Own It - 24 min |
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