Upper Body Athletic Levels 6-10 for Men & Women

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 6 
  • Circuit 1
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)


  • Circuit 2
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)


  • Circuit 3
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)

  • Circuit 4
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)


  • Circuit 5
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

Track progress


Level 8 
  • Circuit 1
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)


  • Circuit 2
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)



  • Circuit 3
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)



  • Circuit 4
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



  • Circuit 5
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




Level 10 
  • Circuit 1
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)

  • Circuit 2
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)



  • Circuit 3
Seated Cable Row
Horseshoe Handle Back Exercise: 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)

Pushups
Chest Exercise: 
12reps (3 sets)
6reps (3 sets)


  • Circuit 4
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)


  • Circuit 5
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

Level 7 
  • Circuit 1
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)


  • Circuit 2
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)


  • Circuit 3
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)



  • Circuit 4
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)



  • Circuit 5
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




























Level 9 
  • Circuit 1
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)


  • Circuit 2
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)


  • Circuit 3
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)

  • Circuit 4
Seated Cable Row
Horseshoe Handle Back Exercise: 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)

Bench Pushups
Bodyweight Chest Exercise: 
10reps (3 sets)
7reps (3 sets)


  • Circuit 5
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