Can you beat all 5 levels?



Men


TRICEPS
  • LEVEL 1
      Rope Overhead Ext.
         Standing 90deg to full Extension
         60lb x 30 reps
      Triangle Pushdown
         Standing using cables and triangle
         80lb x 30 reps
      Reverse Extension
         Standing using cables and handle
         25lb x 30 /arm
      Rope Pushdown
Standing using cables and rope
50lb x 40 reps

10 minutes        5 minutes
Greg                 Drew
Blake                Tom
Mark                 Jimmie
                        Rich
  • LEVEL 2
      Rope Overhead Ext.
         Standing 90deg to full Extension
         80lb x 50 reps
      Rope Pushdown
         Standing 90deg to full Extension
         50lb x 80 reps

    10 minutes
        5 minutes
    Mark                 Drew
    Marc                  Tom
    Blake
    Rich
    Jimmie
    Greg N
  • LEVEL 3
      Rope Pushdown
         Standing 90deg to full Extension
         80lb x 40 reps
      Skull Crushers
         Lying on bench, Barbell
         55lb x 40 reps
      Straight Arm Pulldown
         Standing using cables and bar
         80lb x 40 reps
      Triangle Pushdown
Standing using cables and triangle
80lb x 40 reps

14 minutes           7 min
Jimmie                  Drew
Greg N.                 Rich

  • LEVEL 4
     Rope Overhead Ext.
         Standing 90deg to full Extension
         80lb x 12 (3 sets)
     Rope Pushdown
         Standing 90deg to full Extension
         60lb x 12 (3 sets)
     Triangle Pushdown
Standing using cables and triangle
100lb x 12 (3 sets)

10 minutes        5 minutes
Tom                    Drew
Rich
Phil
Greg N
  • LEVEL 5
      Rope Pushdown
         Standing 90deg to full Extension
         80lb x 50 reps
      1arm O.Head Ext.
         Handle 90deg to full Extension
         50lb x 40 /arm
      Triangle Pushdown
 Standing using cables and triangle
        70lb x 40 reps (L.Pulldown Stack)
      Rope Overhead Ext.
         Standing 90deg to full Extension
         80lb x 50 reps
      Handle Pushups - Close
         Using handles on ground, close grip
         30 reps


17 minutes        8:30min
Drew
Women


TRICEPS
  • LEVEL 1
      Rope Overhead Ext.
         Standing 90deg to full Extension
         30lb x 30 reps
      Triangle Pushdown
         Standing using cables and triangle
         40lb x 30 reps
      Reverse Extension
         Standing using cables and handle
         10lb x 30 reps
      Rope Pushdown
Standing using cables and rope
30lb x 20 reps

10 minutes        5 minutes
 Hernsy             Diane
 Melanie            Lindsay
Paula                Kerri
                       Mariana

  • LEVEL 2
      Rope Overhead Extension
            30 sec @ 25lb
                (30s break)
            30 sec @ 20lb 
      Rope Pushdown         
            30 sec @ 25lb 
                (30s break)
            30 sec @ 20lb 
                (30s break)
            30 sec @ 15lb
 Triangle Pushdown       
            30 sec @ 40lb (30s break)
            30 sec @ 40lb (30s break)

    2 minutes
        1 min
                          Diane
                          Lindsay

  • LEVEL 3
      Rope Pushdown
         Standing 90deg to full Extension
         40lb x 40 reps
      Skull Crushers
         Lying on bench, Barbell
         30lb x 40 reps
      Straight Arm Pulldown
         Standing using cables and bar
         40lb x 40 reps
      Triangle Pushdown
Standing using cables and triangle
50lb x 40 reps

10 minutes        5 minutes
Lindsay
Cass

  • LEVEL 4
      Rope Pushdown
         Standing 90deg to full Extension
         30lb x 12 (3 sets)
      Rope Overhead Ext.
         Standing 90deg to full Extension
         40lb x 12 (3 sets)
      Triangle Pushdown
Standing using cables and triangle
50lb x 12 (3 sets)

10 minutes        5 minutes
Diane
Lindsay




  • LEVEL 5
      Rope Pushdown
         Standing 90deg to full Extension
         40lb x 50 reps
      1arm O.Head Ext.
         Handle 90deg to full Extension
         20lb x 40 /arm
      Triangle Pushdown
 Standing using cables and triangle
        30lb x 40 reps (L.Pulldown Stack)
      Rope Overhead Ext.
         Standing 90deg to full Extension
         40lb x 50 reps
      Handle Pushups - Close
         Using handles on ground, close grip
         15 reps


17 minutes        8:30min
Lindsay
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