Level 16 Arm Slams - Together Elbows stay pinned in place. Biceps & Tris: 30reps (3 sets)
30reps (3 sets) Rope Jacks Shoulder Exercise: 20reps (3 sets)
20reps (3 sets)
Slam Ball Throwdown Triceps & Core Exercise: 14lb x 20reps (3 sets)
12lb x 20reps (3 sets)
Plank Sled Pull Must have 3 points of contact Can only be hands and feet touching ground. Start: sled touching wall, end: 2nd line (26ft) 90lb x 3reps (3 sets) Sled Push Push Sled back to wall (start)
Pull-ups Chest Exercise (Pecs): Body weight x 10reps (3 sets) Assisted 50% BW x 10reps (3 sets) | Continuous Clock Beat It - 20 min Own It - 15 min
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Track progressUpper Body Levels Level 8 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 DB Bench Press Chest Exercise: 35lb/DB x 15reps (3 sets)
20lb/DB x 15reps (3 sets)
Triangle Pushdown Triceps Exercise: 80lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Lat Pulldown Back Exercise (Lats): 110lb x 12reps (3 sets)
60lb x 12reps (3 sets) FreeMotion Standing Curls Biceps Exercise: 30lb x 12reps (3 sets)
20lb x 12reps (3 sets)
Seated Cable Chest Press Chest Exercise (Pecs): 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Cable Rope Overhead Triceps Exercise: 60lb x 12reps (3 sets)
30lb x 12reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 80lb x 12reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 35lb x 15reps (3 sets)
20lb x 12reps (3 sets)
Plate Lat Machine Backwards Hammer Strength Plate Loaded Back Exercise: 65lb/side x 12reps (3 sets) 35lb/side x 15reps (3 sets)
Plate Incline Chest Press Hammer Strength Chest Exercise: 35lb/side x 10reps (3 sets)
15lb/side x 12reps (3 sets)
DB Preacher Curls Biceps Exercise (Arms): 25lb/DB x 10reps/arm (3 sets)
15lb/DB x 10reps/arm (3 sets) Cable Rope Pushdown Triceps Exercise: 50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
| Beat It - 36 min Own It - 20 min
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Track progressUpper Body Levels |
- 1 Circuit (20min-3x thru)
1.)Wall Slams Triceps & Core Exercise: 16lb x 20reps (3 sets)
12lb x 20reps (3 sets) 2.)Pushups Chest Exercise: 20reps (3 sets)
15reps (3 sets)
3.)Row Machine Full Body Cardiovascular 200 meters (3 sets)
4.)KBell Walking Lunge Must perform lunges between lines on turf 18kg x 1rep (=2gymgames, 3 sets)
10kg x 1rep (=2gymgames, 3 sets)
5.)Standing Sled Pull&Push Start: sled touching wall, end: 2nd line (26ft) 90lb x 3reps (3 sets) Push Sled back to wall (start) | Beat It - 25 min Own It - 20 min |
DB Incline Bench Press Upper Chest Exercise (Pecs): 30lb/DB x 15reps (3 sets) 15lb/DB x 15reps (3 sets) Handle Pushups Chest Exercise: 15reps (3 sets)
Lat Pulldown Back Exercise (Lats): 100lb x 15reps (3 sets)
60lb x 12reps (3 sets) 1arm Standing Cable Row Back Exercise (Traps) 50lb x 15reps (3 sets)
15lb x 15reps (3 sets)
Cable Chest Incline Press Chest Exercise: 80lb x 15reps (3 sets)
50lb x 12reps (3 sets) Cable Rope Overhead Triceps Exercise: 60lb x 12reps (3 sets)
30lb x 12reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 100lb x 15reps (3 sets)
60lb x 12reps (3 sets)
FreeMotion Standing Curls Biceps Exercise: 30lb x 12reps (3 sets)
20lb x 12reps (3 sets)
Cable Rope Pushdown Triceps Exercise: 45lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Skull Crushers Triceps Exercise: 40lb x 15eps (3 sets)
25lb x 15reps (3 sets)
Incline Alternating DB Curls Biceps Exercise (Arms): 20lb x 10reps/arm (3 sets)
12lb x 10reps/arm (3 sets)
WideGrip Barbell Curls Biceps Exercise: 30lb x 12eps (3 sets)
20lb x 10reps (3 sets) | Beat It - 36 min Own It - 24 min |
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