Total Upperbody Levels for Men & Women
Stations Owned L1 12 min 24 min Matt Heidi Owned it. 12 min Heidi 12 min 12 min Owned it. 15 min Owned it. 15 min | Exercise Stations Each exercise is timed until completion.
Lat Pulldown Seated, Wide bar, Cable 80lb x 35reps 50lb x 35reps Bench Press Lying on bench 85lb x 35reps 45lb x 30reps Seated Cable Row Horseshoe handle 50lb x 35reps 30lb x 35reps Bar Overhead Extension 35lb x 35reps Circuits 2Each circuit is timed until completion. Average 6 min per station to beat it. 4min per station to own it.
Circuit 1 Lat Pulldown Seated, BAr, Cable 70lb x 15reps - 3 sets 50lb x 15reps - 3 sets Chest Cable Press Seated on FreeMotion 30lb x 15reps - 3 sets 15lb x 15reps - 3 sets Circuit 2 Seated Cable Row Horseshoe Handle 50lb x 15reps 30lb x 15reps DB shoulder press 10lb x 12 reps 5lb x 12 reps Circuit 3 Vertical Traction TechnoGym 60lb x 15reps - 3 sets 45lb x 15reps - 3 sets Chest Press TechnoGym 35lb x 15reps - 3 sets 25lb x 12reps - 3 sets Circuit 4 Cable Bar Curls Bar attachment 25lb x 15reps - 3 sets 15lb x 12reps - 3 sets Rope Overhead Extension 30lb x 12reps - 3 sets 20lb x 15reps - 3 sets 25lb x 35reps Wide Grip Curls Standing, barbell 35lb x 25reps 20lb x 25reps Rope Pushdown 35lb x 35reps 20lb x 35reps Close Grip Curls Standing, barbell 35lb x 25reps 20lb x 25reps Triangle Pushdown 40lb x 35reps 30lb x 35reps
Close Grip Pulldown Seated, Wide bar, Cable 90lb x 50reps 50lb x 50reps DB Bench Press Lying on bench 35lb x 40reps 10lb x 50reps Seated Cable Row
70lb x 50reps 50lb x 50reps Rope Overhead Extension 35lb x 40 25lb x 40 Strive 2arm Curls
30lb x 45reps 15lb x 40reps Techno Chest Press 50lb x 40 25lb x 40 Techno Curls
35lb x 40reps 5lb x 40reps
50lb x 40 35lb x 40
Lat Pulldown Seated, Wide bar, Cable 110lb x 40reps 60lb x 40reps Bench Press Lying on bench 115lb x 40reps 45 x 40reps DB Bent 0ver Row
35lb/DB x 50reps /side 12.5/DB x 50reps /side Skull Crushers Lying on Bench 35lb x 1 min 20 x 50 Vertical Traction 80lb x 40reps 50 x 40reps Rope Overhead Extension 45lb x 30sec & 35lb x 30sec 25 x 30sec & 25lb x 30sec Max Rack Curls
Bar x 30sec & Bar x 30sec Bar x 10 & Bar x 10 Pushups Elbows must reach 90 degrees 40reps 10 reps
Close Grip Pulldown Seated, DD, Cable 110 x 50 70 x 50 DB Bench Press Lying on bench 40lb DBs x 50 25lb DBs x 50 Seated Cable Row
Rope Overhead Extension 1min @ 40lb 1min @ 30lb Strive 2arm Curls
Rope Pushdown 30 sec @ 40lb (30s break) 30 sec @ 40lb (30s break) 30 sec @ 30lb 30 sec @ 25lb (30s break) 30 sec @ 25lb (30s break) 30 sec @ 15lb Cable Bar Curls 40 x 50 30 sec @ 60lb (30s break) 30 sec @ 60lb (30s break) 30 sec @ 40lb (30s break) 30 sec @ 40lb (30s break)
Lat Pulldown Seated, Wide bar, Cable 120lb x 50 reps 70lb x 60 reps Bench Press Lying on bench 115lb x 50 reps 65lb x 50 reps DB Bent 0ver Row
45lb x 50 reps/side 25lb x 50 reps/side Rope Pushdown 50lb x 20 reps (30s break) 50lb x 18 reps (30s break) 50lb x 15 reps 30lb x 20 reps (30s break) 30lb x 18 reps (30s break) 30lb x 15 reps Seated Cable Row 90lb x 50 reps 60lb x 50 reps Vertical Traction 90lb x 50 reps 65lb x 50 reps Reverse Extension 30 sec @ 20lb /arm 15 sec @ 20lb /arm 15 sec @ 20lb /arm (1 min break) 30 sec @ 20lb /arm 30 sec @ 10lb /arm 15 sec @ 10lb /arm 15 sec @ 10lb /arm (1 min break) 30 sec @ 10lb /arm Curls Strive Machine 2arm
40lb x 50 reps 25lb x 50 reps Overhand Row Hammer Strength. Elbows must break plane of back 90lb/side x 45 reps 45lb/side x 45 reps Each circuit is timed until completion.
Circuit 1 Close Grip Pulldown Seated, Double D Handle, Cable 90lb x 15reps - 3 sets 60lb x 15reps - 3 sets Chest Flye Machine Lying on bench 70lb x 15reps - 3 sets 40lb x 15reps - 3 sets Circuit 2 Hammer Strength Row Inside Grip 45lb/side x 15reps 25lb/side x 15reps T-Pushup Rollovers 10 reps 5 reps Circuit 3 Vertical Traction TechnoGym 90lb x 15reps - 3 sets 50lb x 15reps - 3 sets Chest Press TechnoGym 50lb x 15reps - 3 sets 30lb x 15reps - 3 sets Circuit 4 Strive Curls Machine, setting black 40lb x 15reps - 3 sets 20lb x 15reps - 3 sets Reverse Flye Machine 40lb x 12reps - 3 sets 30lb x 12reps - 3 sets | Circuits Owned L1 12 min 24 min Andrea D Beat it. 24 min Beat it. 24 min Beat it. 24 min Beat it. 30 min Beat it. 20 min |
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Leaders
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