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
Alternate between the exercises in each circuit until all sets are complete.
Each Circuit is timed individually and added to total time. Timer stops upon completion of all sets in circuit.

Level 6 
  • Circuit 1
Lat Pulldown
Back Exercise (Traps):
100lb x 10reps (3 sets)
60lb x 10reps (3 sets)
Straight Arm Pulldown
Back Exercise (Traps):
40lb x 10reps (3 sets)
30lb x 10reps (3 sets)


  • Circuit 2
Strive Close Grip Press
Strive Chest Press
75lb x 15reps (3 sets)
45lb x 15reps (3 sets)

Plate Incline Chest Press
Hammer Strength Chest Exercise: 
25lb/side x 12reps (3 sets)
10lb/side x 12reps (3 sets)


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

Cable Bar Curls
Wide Grip Biceps Exercise: 
30lb x 15reps (3 sets)
20lb x 15reps (3 sets)

  • Circuit 4
Barbell Bench Press
Chest Exercise (Pecs): 
65lb x 15reps (3 sets)
30lb x 15reps (3 sets)

DB Bench Press
Chest Exercise:
25lb/DB x 20reps (3 sets)
12lb/DB x 20reps (3 sets)


  • Circuit 5
Seated Chest Flye Machine
Chest Exercise (Pecs): 
60lb x 15reps (3 sets)
40lb 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 -Back
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)


  • Circuit 2 - Chest
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)


  • Circuit 3 - Back & Bis
Seated Cable Row
Horseshoe Handle Back Exercise: 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Max Rack Curls
Wide Grip Biceps Exercise: 
Bar x 15reps (3 sets)
Bar x 8reps (3 sets)


  • Circuit 4 - Chest & Tris
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)


  • Circuit 5 - Biceps
Prone DB Curls
Biceps Exercise (Arms): 
20lb x 10reps (3 sets)
12lb x 10reps (3 sets)
 knees on seat instead^

Bar Curls Against Wall
Biceps Exercise:
40lb x 10eps (3 sets)
25lb x 10reps (3 sets)

  • Circuit 6 - Triceps
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

Track progress



Level 10 
  • Circuit 1 - Chest & Tris
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)


  • Circuit 2 - Back & Bis
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)

  • Circuit 3 - Chest & Tris
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)


  • Circuit 4 - Back & Bis
Seated Cable Row
Horseshoe Handle Back Exercise: 
80lb x 12reps (3 sets)
40lb x 15reps (3 sets)
Strive Machine Preacher Curls
Biceps Exercise:
35lb x 15reps (3 sets)
20lb x 12reps (3 sets)


  • Circuit 5 - Back & Chest
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)


  • Circuit 6 - Arms
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

Track progress

Level 7 
  • Circuit 1
Seated Cable Chest Press
Chest Exercise (Pecs): 
35lb x 15reps (3 sets)
25lb x 15reps (3 sets)

Seated Chest Flye Machine
Chest Exercise (Pecs): 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)


  • Circuit 2
Lat Pulldown
Back Exercise (Traps):
100lb x 12reps (3 sets)
60lb x 12reps (3 sets)

Straight Arm Pulldown
Back Exercise (Traps):
40lb x 12reps (3 sets)
30lb x 12reps (3 sets)

  • Circuit 3
Cable Chest Incline Press
Chest Exercise:
65lb x 15reps (3 sets)
35lb x 15reps (3 sets)

Cable Chest Decline Flye
Chest Exercise:
65lb x 15reps (3 sets)
35lb x 15reps (3 sets)




  • Circuit 4
Preacher Curls
45lb x 20reps (3 sets)
30lb x 15reps (3 sets)

Rope Cable Hammer Curls
Biceps
45lb x 15reps (3 sets)
25lb x 15reps (3 sets)



  • Circuit 5
Close Grip Bench Press
Grip inside of texture on bar
65lb x 15reps (3 sets)
45lb x 10reps (3 sets)

Cable Rope Overhead
Triceps Exercise:
50lb x 15reps (3 sets)
25lb x 15reps (3 sets)

 Beat It - 30 min
Own It - 20 min




































Level 9 
  • Circuit 1 - Chest
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)
8reps (3 sets)


  • Circuit 2 - Back
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)


  • Circuit 3 - Chest & Tris
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)


  • Circuit 4 - Back & Bis
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)

  • Circuit 5 - Triceps
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)


  • Circuit 6 - Biceps
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