Upper Body Beginner Levels 1-5 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 1 
  • Circuit 1
Close Grip Pulldown
Back Exercise (Lats): 
70lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Seated High Cable, Narrow Grip, DD Handle
Start: Elbows at eye-level 
Finish: Handle below chin

Chest Flye, Pec Dec
Chest Exercise (Pecs): 
50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Seated Machine, Neutral Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Handles Touch in front torso.
  • Circuit 2
Plate Row Machine
Back Exercise (Traps): 
35lb/side x 15reps (3 sets)
25lb/side x 15reps (3 sets)
Plate Loaded Seated Row Machine, Narrow Neutral Grip
Start: Elbows in front with slight bend 
Finish: Elbows behind back

Plate Incline Press
Chest Exercise (Pecs): 
10lb/side x 15reps (3 sets)
5lb/side x 10reps (3 sets)
late Loaded 
Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Push Elbows Forward until straight
  • Circuit 3
Vertical Traction
Back Exercise (Lats):
60lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Wide Grip Pulldown Machine
Start: Elbows at eye-level
Finish: Handles below chin, elbows toward hips

Seated Chest Press
Chest Exercise (Pecs): 
35lb x 15reps (3 sets)
20lb x 12reps (3 sets)
Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Push Elbows Forward until straight
  • Circuit 4
Cable Bar Curls
Arm Exercise (Biceps):
25lb x 15reps (3 sets)
15lb x 12reps (3 sets)
Wide Grip, Bar attachment
Start: Bar at thigh, elbows below the shoulder,
Finish: Bar above chest height by bending elbow

Triangle Pushdown
Arm Exercise (Triceps): 
35lb x 15reps (3 sets)
20lb x 12reps (3 sets)
Overhand Grip, Triangle Attachment
Start: Standing over Triangle, Keep both elbows 
directly under shoulders
Finish: Push handle downward  until elbows are
straight
 Beat It - 24 min
Own It - 16 min

Track progress



Level 3 
  • Circuit 1
Barbell Bench
45lb x 20reps (3 sets)
30lb x 15reps (3 sets)

DB Bent Over Row
Back Exercise:
15lb x 20reps (3 sets)
10lb x 15reps (3 sets)

  • Circuit 2
Lat Bar Pulldown
80lb x 12reps (3 sets)
60lb x 12reps (3 sets)
Back Exercise (Lats): 
Seated High Cable, Long Bar, Wide Overhand Grip
Start: Elbows at eye-level, palms forward
Finish: Handle below chin, elbows wide

Chest Flye, Pec Dec
Chest Exercise (Pecs): 
60lb x 15reps (3 sets)
40lb x 10reps (3 sets)
Seated Machine, Neutral Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Handles Touch in front torso.


  • Circuit 3
Seated Chest Press
Chest Exercise (Pecs): 
45lb x 15reps (3 sets)
30lb x 10reps (3 sets)
Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight
 stretch of the Chest
Finish: Push Elbows Forward until straight

Vertical Traction
Shoulder Exercise (Deltoids): 
70lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in
front of shoulders
Finish: Push rope handles forward until 
elbows are straight

  • Circuit 4
Cable Bar Curls
Arm Exercise (Biceps):
30lb x 12reps (3 sets)
15lb x 15reps (3 sets)
Wide Grip, Bar attachment
Start: Bar at thigh, elbows below
 the shoulder,
Finish: Bar above chest height
 by bending elbow

Rope Overhead Extension
Arm Exercise (Triceps): 
30lb x 15reps (3 sets)
25lb x 10reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg
 in front of shoulders
Finish: Push rope handles forward until 
elbows are straight
 Beat It - 24 min
Own It - 16 min



Level 5 
  • Circuit 1
Close Grip Pulldown
90lb x 12reps (3 sets)
60lb x 12reps (3 sets)
Seated High Cable, Narrow Grip, DD Handle
Start: Elbows at eye-level 
Finish: Handle below chin

Seated Cable Chest Press
Chest Exercise (Pecs): 
35lb x 15reps (3 sets)
20lb x 15reps (3 sets)
Seated Machine, Overhand Grip
Start: Wide, Should feel slight stretch 
of the Chest
Finish: Handles Touch in front torso.


  • Circuit 2
Plate Row Machine
Back Exercise (Traps): 
45lb/side x 12reps (3 sets)
30lb/side x 15reps (3 sets)
Plate Loaded Seated Row Machine,
Narrow Neutral Grip
Start: Elbows in front with slight bend 
Finish: Elbows behind back

Plate Incline Press
Chest Exercise (Pecs): 
15lb/side x 15reps (3 sets)
5lb/side x 12reps (3 sets)
Plate Loaded Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Push Elbows Forward until straight





  • Circuit 3
Cable Bar Curls
Arm Exercise (Biceps):
30lb x 15reps (3 sets)
20lb x 12reps (3 sets)

Wide Grip, Bar attachment
Start: Bar at thigh, elbows below
 the shoulder,
Finish: Bar above chest height
 by bending elbow

Rope Overhead Extension
Arm Exercise (Triceps): 
35lb x 15reps (3 sets)
25lb x 12reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg
 in front of shoulders
Finish: Push rope handles forward until 
elbows are straight


  • Circuit 4
Barbell Bench
45lb x 20reps (3 sets)
30lb x 15reps (3 sets)

DB Bent Over Row
BAck Exercise:
15lb x 15reps (3 sets)
10lb x 15reps (3 sets)



  • Circuit 5
Seated Shoulder Press
Chest Exercise (Pecs): 
15lb x 15reps (3 sets)
10lb x 10reps (3 sets)
Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight
 stretch of the Chest
Finish: Push Elbows Forward until straight

Vertical Traction
Shoulder Exercise (Deltoids): 
80lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 
90deg in front of shoulders
Finish: Push rope handles forward 
until elbows are straight


 Beat It - 30 min
Own It - 20 min
 Level 2 
  • Circuit 1
Lat Bar Pulldown
70lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Back Exercise (Lats): 
Seated High Cable, Long Bar, Wide Overhand Grip
Start: Elbows at eye-level, palms forward
Finish: Handle below chin, elbows wide

Seated Cable Chest Press
Chest Exercise (Pecs): 
30lb x 15reps (3 sets)
15lb x 15reps (3 sets)
Seated Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Handles Touch in front torso.
  • Circuit 2
Seated Cable Row
Back Exercise (Traps):
50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Seated with feet on platform, Horseshoe Handle
Start: Elbows in front with slight bend 
Finish: Elbows behind back

DB Military Press
Shoulder Exercise (Delts): 
10lb/DB x 12reps (3 sets)
5lb/DB x 12reps (3 sets)
Freeweight Dumbbells (DBs), Overhand Grip
Start: DBs at eye-level, elbows wide, palms forward
Finish: Push Elbows upward until  straight
  • Circuit 3
Vertical Traction
Back Exercise (Lats): 
70lb x 12reps (3 sets)
50lb x 12reps (3 sets)
Wide Grip Pulldown Machine
Start: Elbows at eye-level
Finish: Handles below chin, elbows toward hips

Seated Chest Press
Chest Exercise (Pecs): 
45lb x 12reps (3 sets)
25lb x 15reps (3 sets)
Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Push Elbows Forward until straight
  • Circuit 4
Cable Bar Curls
Arm Exercise (Biceps):
25lb x 15reps (3 sets)
15lb x 12reps (3 sets)
Wide Grip, Bar attachment
Start: Bar at thigh, elbows below the shoulder,
Finish: Bar above chest height by bending elbow

Rope Overhead Extension
Arm Exercise (Triceps): 
30lb x 12reps (3 sets)
20lb x 15reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight
 Beat It - 24 min
Own It - 16 min































Level 4 
  • Circuit 1
Barbell Bench
65lb x 12reps (3 sets)
45lb x 10reps (3 sets)

Barbell Curls
Back Exercise:
25lb x 20reps (3 sets)
20lb x 12reps (3 sets)


  • Circuit 2
Seated Cable Row
Back Exercise (Traps):
60lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Seated with feet on platform, Horseshoe Handle
Start: Elbows in front with slight bend 
Finish: Elbows behind back
Chest Flye, Pec Dec
Chest Exercise (Pecs): 
70lb x 10reps (3 sets)
40lb x 12reps (3 sets)
Seated Machine, Neutral Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Handles Touch in front torso.


  • Circuit 3
Seated Chest Press
Chest Exercise (Pecs): 
50lb x 12reps (3 sets)
30lb x 12reps (3 sets)
Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight
 stretch of the Chest
Finish: Push Elbows Forward until straight

Vertical Traction
Shoulder Exercise (Deltoids): 
75lb x 15reps (3 sets)
55lb x 15reps (3 sets)

Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg 
in front of shoulders
Finish: Push rope handles forward until 
elbows are straight

  • Circuit 4
Cable Bar Curls
Arm Exercise (Biceps):
30lb x 15reps (3 sets)
20lb x 10reps (3 sets)
Wide Grip, Bar attachment
Start: Bar at thigh, elbows below
 the shoulder,
Finish: Bar above chest height
 by bending elbow

Rope Overhead Extension
Arm Exercise (Triceps): 
35lb x 15reps (3 sets)
25lb x 12reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg
 in front of shoulders
Finish: Push rope handles forward until 
elbows are straight
 Beat It - 24 min
Own It - 16 min