Level 6 Lat Pulldown Back Exercise (Traps): 100lb x 10reps (3 sets)
60lb x 10reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 35lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Plate Row Machine Hammer Strength Plate Loaded Back Exercise: 45lb/side x 15reps (3 sets) 30lb/side x 15reps (3 sets) Plate Incline Chest Press Hammer Strength Chest Exercise: 25lb/side x 10reps (3 sets)
5lb/side x 12reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 60lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Cable Bar Curls Wide Grip Biceps Exercise: 20lb x 15reps (3 sets)
10lb x 15reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 65lb x 15reps (3 sets)
30lb x 15reps (3 sets)
DB Bent Over Row Back Exercise: 15lb/DB x 15reps (3 sets) 10lb/DB x 15reps (3 sets)
Barbell Standing Curls Wide Grip Biceps Exercise: 30lb x 15reps (3 sets)
20lb x 15reps (3 sets) Cable Rope Pushdown Triceps Exercise: 30lb x 15reps (3 sets)
20lb x 15reps (3 sets) | Beat It - 30 min Own It - 20 min
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Track progressUpper Body Levels Level 8 Close Grip Pulldown Back Exercise (Traps): 100lb x 12reps (3 sets)
60lb x 12reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Plate Row Machine Hammer Strength Plate Loaded Back Exercise: 45lb/side x 20reps (3 sets) 30lb/side x 20reps (3 sets) Plate Incline Chest Press Hammer Strength Chest Exercise: 25lb/side x 15reps (3 sets)
5lb/side x 12reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 60lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Cable Bar Curls Wide Grip Biceps Exercise: 25lb x 15reps (3 sets)
15lb x 12reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 85lb x 10reps (3 sets)
45lb x 10reps (3 sets)
DB Bent Over Row Back Exercise: 15lb x 15reps (3 sets) 10lb x 15reps (3 sets)s
Dumbbell Standing Curls Biceps Exercise: 12lb/DB x 15reps (3 sets) 10lb/DB x 10reps (3 sets)
Cable Rope Pushdown Triceps Exercise: 35lb x 15reps (3 sets)
25lb x 15reps (3 sets) | Beat It - 30 min Own It - 20 min
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Level 10 DB Bench Press Chest Exercise: 25lb/DB x 20reps (3 sets)
12lb/DB x 20reps (3 sets) Barbell Standing Curls Wide Grip Biceps Exercise: 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 100lb x 15reps (3 sets)
60lb x 12reps (3 sets)
Seated Cable Chest Press Chest Exercise (Pecs): 45lb x 15reps (3 sets)
20lb x 20reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 70lb x 15reps (3 sets) Pushups Chest Exercise: 12reps (3 sets)
6reps (3 sets)
Cable Rope Overhead Triceps Exercise: 35lb x 20reps (3 sets)
20lb x 20reps (3 sets) DB Lateral Raises Shoulder Exercises (Delts): 10lb/DB x 15reps (3 sets) 8lb/DB x 10reps (3 sets)
Chest Press Overhand Grip TechnoGym Chest Exercise: 50lb x 15reps (3 sets)
30lb x 15reps (3 sets) Slam Ball Throwdown Triceps & Core Exercise: 14lb x 20reps (3 sets)
10lb x 20reps (3 sets) | Beat It - 30 min Own It - 20 min
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DB Bench Press Chest Exercise: 15lb/DB x 15reps (3 sets)
10lb/DB x 15reps (3 sets) DB Bent Over Row Back Exercise: 15lb/DB x 15reps (3 sets) 10lb/DB x 15reps (3 sets)
Lat Pulldown Back Exercise (Traps): 100lb x 10reps (3 sets)
60lb x 10reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 60lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Cable Rope Overhead Triceps Exercise: 40lb x 15reps (3 sets)
25lb x 15reps (3 sets) DB Lateral Raises Shoulder Exercises (Delts): 10lb/DB x 10reps (3 sets) 5lb/DB x 12reps (3 sets)
Plate Row Machine Hammer Strength Plate Loaded Back Exercise: 45lb/side x 15reps (3 sets) 30lb/side x 15reps (3 sets) Plate Incline Chest Press Hammer Strength Chest Exercise: 20lb/side x 15reps (3 sets)
5lb/side x 15reps (3 sets)
Shoulder Press Machine TechnoGym Shoulder Exercise: 30lb x 15reps (3 sets)
20lb x 15reps (3 sets) Dumbbell Standing Curls Biceps Exercise: 10lb/DB x 15reps (3 sets) 8lb/DB x 12reps (3 sets) | Beat It - 30 min Own It - 20 min |
DB Bench Press Chest Exercise: 20lb/DB x 20reps (3 sets)
12lb/DB x 20reps (3 sets) DB Bent Over Row Back Exercise: 25lb/DB x 15reps (3 sets) 12lb/DB x 15reps (3 sets)
Lat Pulldown Back Exercise (Traps): 100lb x 12reps (3 sets)
60lb x 12reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 70lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Plank to Pushup Shoulder and Triceps Exercise: 5reps/side (3 sets)
4reps/side (3 sets) Barbell Standing Curls Wide Grip Biceps Exercise: 30lb x 15reps (3 sets)
20lb x 15reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 70lb x 15reps (3 sets) Bench Pushups Bodyweight Chest Exercise: 10reps (3 sets)
7reps (3 sets)
Cable Rope Overhead Triceps Exercise: 40lb x 15reps (3 sets)
25lb x 15reps (3 sets) DB Lateral Raises Shoulder Exercises (Delts): 10lb/DB x 12reps (3 sets) 5lb/DB x 15reps (3 sets)
| Beat It - 30 min Own It - 20 min |
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