Level 11 DB Bench Press Chest Exercise: 40lb/DB x 12reps (3 sets)
25lb/DB x 12reps (3 sets)
Triangle Pushdown Triceps Exercise: 80lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Lat Pulldown Back Exercise (Lats): 100lb x 15reps (3 sets)
60lb x 12reps (3 sets) FreeMotion Standing Curls Biceps Exercise: 25lb x 15reps (3 sets)
20lb x 12reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 85lb x 15reps (3 sets)
45lb x 12reps (3 sets)
Skull Crushers Triceps Exercise: 40lb x 15eps (3 sets)
25lb x 15reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 80lb x 15reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 35lb x 15reps (3 sets)
20lb x 15reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 100lb x 12reps (3 sets)
60lb x 12reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 45lb x 15reps (3 sets)
25lb x 15reps (3 sets)
DB Preacher Curls Biceps Exercise (Arms): 25lb/DB x 12reps/arm (3 sets)
15lb/DB x 12reps/arm (3 sets) Cable Rope Pushdown Triceps Exercise: 50lb x 20reps (3 sets)
30lb x 20reps (3 sets)
| Beat It - 36 min Own It - 24 min
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Track progressUpper Body Levels Level 13 DB Bench Press Chest Exercise: 40lb/DB x 15reps (3 sets)
25lb/DB x 15reps (3 sets)
Triangle Pushdown Triceps Exercise: 90lb x 15reps (3 sets)
60lb x 12reps (3 sets)
- Circuit 2 -Back & Shoulder
Lat Pulldown Back Exercise (Lats): 110lb x 12reps (3 sets)
60lb x 15reps (3 sets) FreeMotion Lateral Raise Deltoid Exercise: 15lb x 15reps (3 sets)
5lb x 12reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 95lb x 15reps (3 sets)
55lb x 12reps (3 sets)
Skull Crushers Triceps Exercise: 45lb x 15eps (3 sets)
25lb x 15reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 90lb x 10reps (3 sets) Strive Machine Preacher Curls 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 15reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 50lb x 12reps (3 sets)
30lb x 12reps (3 sets)
DB Preacher Curls Biceps Exercise (Arms): 25lb/DB x 15reps/arm (3 sets)
15lb/DB x 15reps/arm (3 sets) Cable Rope Pushdown Triceps Exercise: 50lb x 25reps (3 sets)
30lb x 25reps (3 sets)
| Beat It - 36 min Own It - 24 min
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Track progressUpper Body Levels
Level 15 DB Bench Press Chest Exercise: 35lb/DB x 20reps (3 sets)
22.5lb/DB x 20reps (3 sets)
Triangle Pushdown Triceps Exercise: 100lb x 15reps (3 sets)
60lb x 15reps (3 sets)
- Circuit 2 -Back & Shoulder
Lat Pulldown Back Exercise (Lats): 120lb x 12reps (3 sets)
60lb x 15reps (3 sets) FreeMotion Lateral Raise Deltoid Exercise: 20lb x 15reps (3 sets)
5lb x 15reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 115lb x 15reps (3 sets)
55lb x 12reps (3 sets)
Skull Crushers Triceps Exercise: 45lb x 20eps (3 sets)
25lb x 20reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 90lb x 15reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 50lb x 12reps (3 sets)
30lb x 15reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 110lb x 12reps (3 sets)
60lb x 15reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
DB Preacher Curls Biceps Exercise (Arms): 22.5lb/DB x 20reps/arm (3 sets)
12.5lb/DB x 20reps/arm (3 sets) Cable Rope Pushdown Triceps Exercise: 50lb x 25reps (3 sets)
30lb x 25reps (3 sets) | Beat It - 36 min Own It - 20 min
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Track progressUpper Body Levels |
DB Incline Bench Press Chest Exercise: 40lb/DB x 12reps (3 sets)
25lb/DB x 12reps (3 sets) Cable Rope Pushdown Triceps Exercise: 50lb x 20reps (3 sets)
30lb x 20reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 110lb x 12reps (3 sets)
60lb x 12reps (3 sets) FreeMotion Standing Curls Biceps Exercise: 30lb x 15reps (3 sets)
20lb x 15reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 95lb x 12reps (3 sets)
45lb x 15reps (3 sets)
Triceps Exercise: 15reps (3 sets)
Plate Row Machine Hammer Strength Plate Loaded Back Exercise: 55lb/side x 15reps (3 sets) 35lb/side x 15reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 35lb x 15reps (3 sets)
20lb x 15reps (3 sets)
Plate Lat Machine Backwards Hammer Strength Plate Loaded Back Exercise: 60lb/side x 15reps (3 sets) 35lb/side x 15reps (3 sets) Plate Incline Chest Press Upper Chest Exercise (Pecs): 45lb x 12reps (3 sets)
15lb x 12reps (3 sets)
Prone DB Biceps Curls Biceps Exercise (Arms): 20lb x 15reps (3 sets)
12lb x 15reps (3 sets)
Cable Rope Overhead Triceps Exercise: 60lb x 15reps (3 sets)
30lb x 15reps (3 sets)
| Beat It - 36 min Own It - 24 min |
DB Incline Bench Press Chest Exercise: 40lb/DB x 15reps (3 sets)
25lb/DB x 15reps (3 sets)
Triangle Pushdown Triceps Exercise: 100lb x 12reps (3 sets)
60lb x 15reps (3 sets)
- Circuit 2 -Back & Shoulder
Lat Pulldown Back Exercise (Lats): 110lb x 15reps (3 sets)
60lb x 15reps (3 sets) FreeMotion Lateral Raise Deltoid Exercise: 20lb x 12reps (3 sets)
5lb x 15reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 105lb x 15reps (3 sets)
55lb x 15reps (3 sets)
Triceps Exercise: 15reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 90lb x 12reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 45lb x 15reps (3 sets)
30lb x 12reps (3 sets)
Plate Lat Machine Backwards Hammer Strength Plate Loaded Back Exercise: 70lb/side x 10reps (3 sets) 40lb/side x 10reps (3 sets) Plate Incline Chest Press Upper Chest Exercise (Pecs): 45lb x 15reps (3 sets)
15lb x 15reps (3 sets)
Prone DB Biceps Curls Biceps Exercise (Arms): 22.5lb x 15reps (3 sets)
15lb x 10reps (3 sets)
Cable Rope Overhead Triceps Exercise: 60lb x 17reps (3 sets)
30lb x 17reps (3 sets)
| Beat It - 36 min Own It - 24 min |
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