Level 16 DB Bench Press Chest Exercise: 30lb/DB x 20reps (3 sets)
20lb/DB x 20reps (3 sets)
Close Grip Handle Pushups Triceps Exercise: 15reps (3 sets)
8reps (3 sets)
- Circuit 2 -Back & Shoulder
Lat Pulldown Back Exercise (Lats): 100lb x 15reps (3 sets)
60lb x 15reps (3 sets) Reverse Flye Deltoid Exercise: 40lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 125lb x 15reps (3 sets)
55lb x 12reps (3 sets)
Triangle Pushdown Triceps Exercise: 90lb x 15reps (3 sets)
60lb x 12reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 100lb x 12reps (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 15reps (3 sets)
60lb x 15reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 40lb x 20reps (3 sets)
25lb x 20reps (3 sets)
DB Spider Curls Biceps Exercise (Arms): 20lb/DB x 15reps/arm (3 sets)
12.5lb/DB x 15reps/arm (3 sets) Cable Rope Pushdown Triceps Exercise: 60lb x 20reps (3 sets)
35lb x 20reps (3 sets) | Beat It - 36 min Own It - 24 min
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Track progressUpper Body Levels Level 18 DB Bench Press Chest Exercise: 35lb/DB x 20reps (3 sets)
22.5lb/DB x 20reps (3 sets) Close Grip Handle Pushups Triceps Exercise: 15reps (3 sets)
8reps (3 sets)
- Circuit 2 - Back & Shoulders
Lat Pulldown Back Exercise (Lats): 100lb x 17reps (3 sets)
60lb x 17reps (3 sets) Reverse Flye Deltoid Exercise: 50lb x 15reps (3 sets)
40lb x 12reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 135lb x 15reps (3 sets)
60lb x 15reps (3 sets)
Triangle Pushdown Triceps Exercise: 70lb x 15reps (3 sets)
60lb x 12reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 110lb x 12reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 55lb x 12reps (3 sets)
30lb x 15reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 120lb x 15reps (3 sets)
60lb x 15reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 50lb x 20reps (3 sets)
25lb x 20reps (3 sets)
DB Spider 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: 70lb x 20reps (3 sets)
40lb x 20reps (3 sets)
| Beat It - 36 min Own It - 24 min
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Track progressUpper Body Levels
Level 20 DB Bench Press Chest Exercise: 30lb/DB x 25reps (3 sets)
20lb/DB x 25reps (3 sets) Close Grip Handle Pushups Triceps Exercise: 15reps (3 sets)
8reps (3 sets)
- Circuit 2 -Back & Shoulder
Lat Pulldown Back Exercise (Lats): 90lb x 25reps (3 sets)
50lb x 25reps (3 sets) Reverse Flye Deltoid Exercise: 60lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Barbell Bench Press(touch) Chest Exercise (Pecs): 95lb x 25reps (3 sets)
45lb x 25reps (3 sets)
Cable Rope Pushdown Triceps Exercise: 50lb x 25reps (3 sets)
30lb x 25reps (3 sets)
Seated strap Cable Row Straps Handles Back Exercise: 80lb x 20reps (3 sets)
Strive Machine Preacher Curls Biceps Exercise: 40lb x 25reps (3 sets)
20lb x 25reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 110lb x 20reps (3 sets)
60lb x 20reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 60lb x 17reps (3 sets)
30lb x 20reps (3 sets)
DB Spider Curls Biceps Exercise (Arms): 25lb/DB x 20reps/arm (3 sets)
15lb/DB x 20reps/arm (3 sets)
Triangle Pushdown Triceps Exercise: 70lb x 25reps (3 sets)
45lb 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: 30lb/DB x 20reps (3 sets)
20lb/DB x 20reps (3 sets) Close Grip Handle Pushups Triceps Exercise: 15reps (3 sets)
8reps (3 sets)
Lat Pulldown Back Exercise (Lats): 100lb x 15reps (3 sets)
60lb x 15reps (3 sets) Reverse Flye Deltoid Exercise: 50lb x 12reps (3 sets)
40lb x 10reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 135lb x 12reps (3 sets)
60lb x 12reps (3 sets)
Triangle Pushdown Triceps Exercise: 90lb x 15reps (3 sets)
60lb x 12reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 100lb x 15reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 120lb x 12reps (3 sets)
60lb x 15reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 45lb x 20reps (3 sets)
25lb x 20reps (3 sets)
DB Spider Curls Biceps Exercise (Arms): 22.5lb/DB x 15reps/arm (3 sets)
12.5lb/DB x 17reps/arm (3 sets)
Cable Rope Overhead Triceps Exercise: 60lb x 20reps (3 sets)
30lb x 20reps (3 sets)
| Beat It - 36 min Own It - 24 min |
DB Incline Bench Press Chest Exercise: 35lb/DB x 20reps (3 sets)
22.5lb/DB x 20reps (3 sets)
Close Grip Handle Pushups Triceps Exercise: 15reps (3 sets)
8reps (3 sets)
- Circuit 2 -Back & Shoulder
Lat Pulldown Back Exercise (Lats): 100lb x 20reps (3 sets)
60lb x 20reps (3 sets) Reverse Flye Deltoid Exercise: 50lb x 17reps (3 sets)
40lb x 15reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 115lb x 20reps (3 sets)
45lb x 20reps (3 sets)
Triangle Pushdown Triceps Exercise: 70lb x 20reps (3 sets)
50lb x 20reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 110lb x 15reps (3 sets) Strive Machine Preacher Curls Biceps Exercise: 55lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 120lb x 17reps (3 sets)
60lb x 15reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 60lb x 15reps (3 sets)
25lb x 20reps (3 sets)
DB Spider Curls Biceps Exercise (Arms): 25lb/DB x 20reps/arm (3 sets)
15lb/DB x 20reps/arm (3 sets)
Cable Rope Pushdown Triceps Exercise: 70lb x 25reps (3 sets)
40lb x 25reps (3 sets)
| Beat It - 36 min Own It - 24 min |
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