Upper Body Shredded Levels 11-15 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 16 
  • Circuit 1 - Chest & Tris
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)


  • Circuit 3 - Chest & Tris
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)


  • Circuit 4 - Back & Bis
Seated Cable Row
Horseshoe Handle Back Exercise: 
100lb x 12reps (3 sets)
50lb x 15reps (3 sets)
Strive Machine Preacher Curls
Biceps Exercise:
50lb x 12reps (3 sets)
30lb x 15reps (3 sets)


  • Circuit 5 - Back & Chest
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)


  • Circuit 6 - Arms
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

Track progress


Level 18 
  • Circuit 1 -Chest & Tris
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)

  • Circuit 3 - Chest & Tris
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)


  • Circuit 4 - Back & Bis
Seated Cable Row
Horseshoe Handle Back Exercise: 
110lb x 12reps (3 sets)
50lb x 15reps (3 sets)
Strive Machine Preacher Curls
Biceps Exercise:
55lb x 12reps (3 sets)
30lb x 15reps (3 sets)

  • Circuit 5 - Back & Chest
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)


  • Circuit 6 - Arms
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

Track progress



Level 20 
  • Circuit 1 - Chest & Tris
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)


  • Circuit 3 - Chest & Tris
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)


  • Circuit 4 - Back & Bis
Seated strap Cable Row
Straps Handles Back Exercise: 
80lb x 20reps (3 sets)
50lb x 20reps (3 sets)
-with strap-

Strive Machine Preacher Curls
Biceps Exercise:
40lb x 25reps (3 sets)
20lb x 25reps (3 sets)


  • Circuit 5 - Back & Chest
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)


  • Circuit 6 - Arms
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

Track progress

Level 17 
  • Circuit 1 - Chest & Tris
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)


  • Circuit 2 - Back & Bis
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)

  • Circuit 3 - Chest & Tris
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)


  • Circuit 4 - Back & Bis
Seated Cable Row
Horseshoe Handle Back Exercise: 
100lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Strive Machine Preacher Curls
Biceps Exercise:
50lb x 15reps (3 sets)
30lb x 15reps (3 sets)

  • Circuit 5 - Back & Chest
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)


  • Circuit 6 - Arms
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




































Level 19 
  • Circuit 1 - Chest
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)


  • Circuit 3 - Chest & Tris
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)


  • Circuit 4 - Back & Bis
Seated Cable Row
Horseshoe Handle Back Exercise: 
110lb x 15reps (3 sets)
50lb x 15reps (3 sets)
Strive Machine Preacher Curls
Biceps Exercise:
55lb x 15reps (3 sets)
30lb x 15reps (3 sets)


  • Circuit 5 - Back & Chest
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)


  • Circuit 6 - Arms
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