Upper Body Ripped Levels 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 1 
  • Circuit 1
DB Bench
30lb x 20reps (3 sets)
-20lb x 15reps (3 sets)

Jumping Jacks
Cardio Exercise:
20reps (3 sets)
-15lb x 15reps (3 sets)


  • Circuit 2
Strap Handles Cable Row
Back Exercise (Traps):
60lb x 20reps (3 sets)
-20lb x 15reps (3 sets)
Seated with feet on platform, Straps Handle
Start: Elbows in front with slight bend 
Finish: Elbows behind back

Feet up Pushups
Chest Exercise (Pecs):
10reps   (3 sets)
-5lb/DB x 12reps (3 sets)





  • Circuit 3
1arm Chest Press
Chest Exercise (Pecs):
50lb x 20reps/ side (3 sets)
-20lb x 15reps (3 sets)
Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Push Elbows Forward until straight

Vertical Traction
Shoulder Exercise (Deltoids): 
90lb x 25reps (3 sets)
-20lb x 15reps (3 sets)

Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight


  • Circuit 4
Overhand Plate Row Machine
Back Exercise (Traps): 
45lb/side x 20reps (3 sets)
-25lb/side x 15reps (3 sets)
Plate Loaded Seated Row Machine, Narrow Neutral Grip
Start: Elbows in front with slight bend 
Finish: Elbows behind back

T-Pushup Rollovers
Arms Exercise (Biceps): 
15reps (3 sets)
-15reps (3 sets)


  • Circuit 5
Single Arm Pulldown
Back Exercise (Lats): 
30lb x 12reps (3 sets)
20lb x 15reps (3 sets)
Seated High Cable, Neutral Grip, Metal Handle
Start: Elbow at eye-level
Finish: Handle below chin

Seated Chest Flye Machine
Chest Exercise (Pecs): 
70lb x 20reps (3 sets)
40lb x 15reps (3 sets)
Seated Machine, Neutral Grip 
Start: Wide, Should feel slight stretch of the Chest
Finish: Handles Touch in front torso.



 Beat It - 30 min
Own It - 20 min

Track progress



Level 3 
  • Circuit 1
DB Bench
35lb x 20reps (3 sets)
25lb x 20reps (3 sets)

Jumping Jacks
Cardio Exercise:
25reps (3 sets)
25reps (3 sets)


  • Circuit 2
Shovel Handle Cable Row
Back Exercise (Traps):
60lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Seated with feet on platform, Shovel Handle
Start: Elbows in front with slight bend 
Finish: Elbows behind back

Pushups
Chest Exercise (Pecs):
15reps   (3 sets)
10reps (3 sets)


  • Circuit 3
1arm Chest Press
Chest Exercise (Pecs):
60lb x 15reps/ side (3 sets)
35lb x 15reps (3 sets)
Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Push Elbows Forward until straight

Vertical Traction
Shoulder Exercise (Deltoids): 
100lb x 20reps (3 sets)
70lb x 20reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight


  • Circuit 4
Plank - Pushups
Shoulder Exercise (Delts): 
10reps / side (3 sets)
10reps / side (3 sets)

Barbell Standing Curls
Arms Exercise (Biceps): 
30lb x 20reps (3 sets)
20lb x 20reps (3 sets)

  • Circuit 5
Single Arm Pulldown
Back Exercise (Lats): 
40lb x 12reps (3 sets)
30lb x 10reps (3 sets)
Seated High Cable, Neutral Grip, Metal Handle
Start: Elbow at eye-level
Finish: Handle below chin

Seated Cable Chest Press
Chest Exercise (Pecs): 
45lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Seated Machine, Overhand Grip 
Start: Wide, Should feel slight stretch of the Chest
Finish: Handles Touch in front torso.



 Beat It - 30 min
Own It - 20 min

Track progress


Level 5 
  • Circuit 1
DB Bench
40lb x 25reps (3 sets)
25lb x 25reps (3 sets)

Jumping Jacks
Cardio Exercise:
25reps (3 sets)
25reps (3 sets)


  • Circuit 2
Horseshoe Cable Row
Back Exercise (Traps):
80lb x 20reps (3 set)
60lb x 15reps (3 sets)
Seated with feet on platform, Horseshoe Handle
Start: Elbows in front with slight bend 
Finish: Elbows behind back

Feet Elevated Pushups
Chest Exercise (Pecs):
15reps   (3 sets)
10reps (3 sets)


  • Circuit 3
1arm Chest Press
Chest Exercise (Pecs):
60lb x 20reps/ side (3 sets)
30lb x 20reps (3 sets)
Seated Press Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the Chest
Finish: Push Elbows Forward until straight

Vertical Traction
Shoulder Exercise (Deltoids): 
110lb x 20reps (3 sets)
75lb x 20reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight


  • Circuit 4
Rope Overhead Extension
Arm Exercise (Triceps): 
60lb x 25reps (3 sets)
30lb x 25reps (3 sets)s
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight


Cable Leaning Lateral Raise
Shoulder Exercise (Deltoids): 
15lb x 15reps (3 sets)
10lb x 12reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight

  • Circuit 5
Plank - Pushups
Shoulder Exercise (Delts): 
12reps / side (3 sets)
12reps / side (3 sets)

Barbell Standing Curls
Arms Exercise (Biceps): 
30lb x 20reps (3 sets)
20lb x 20reps (3 sets)

Supe Plate Hold
Arms Exercise (Biceps): 
35lb x 30sec
25lb x 30sec

 Beat It - 30 min
Own It - 20 min

Track progress

 Level 2 
  • Circuit 1
DB 1click Incline Bench
35lb x 15reps (3 sets)
-20lb x 15reps (3 sets)

Barbell Standing Curls
Arms Exercise (Biceps): 
40lb x 15reps (3 sets)
-15lb x 15reps (3 sets)


  • Circuit 2
Horseshoe Cable Row
Back Exercise (Traps):
90lb x 30reps (1 set)
-30lb x 15reps (3 sets)
Seated with feet on platform, Horseshoe Handle
Start: Elbows in front with slight bend 
Finish: Elbows behind back

Strap Cable Row
Back Exercise (Traps):
40lb x 45reps  with strap (1 set)
-5lb/DB x 12reps (3 sets)


  • Circuit 3
Rope Overhead Extension
Arm Exercise (Triceps): 
60lb x 15reps (3 sets)
-20lb x 15reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight


Cable Leaning Lateral Raise
Shoulder Exercise (Deltoids): 
10lb x 12reps (3 sets)
-20lb x 15reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight




  • Circuit 4
Plate Row Machine
Back Exercise (Traps): 
45lb/side x 20reps (3 sets)
-25lb/side x 15reps (3 sets)
Plate Loaded Seated Row Machine, Narrow Neutral Grip
Start: Elbows in front with slight bend 
Finish: Elbows behind back

Handle Pushups
Chest Exercise (Pecs): 
20reps (3 sets)
- 12reps (3 sets)









  • Circuit 5
Seated Shoulder Press
Shoulder Exercise (Delts): 
30lb x 15reps (3 sets)
-25lb x 15reps (3 sets)
Seated Military Press Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the shoulder
Finish: Push Elbows upward until straight


DB Standing Curls
Biceps Exercise (Traps):
15lb x 15reps   (3 set)
-5lb/DB x 12reps (3 sets)









 Beat It - 30 min
Own It - 20 min































 Level 4 
  • Circuit 1
DB 2click Incline Bench
30lb x 20reps (3 sets)
20lb x 20reps (3 sets)

Barbell Standing 30s Curls
Arms Exercise (Biceps): 
30lb x 10reps bottom, 10reps top, 10reps full ROM (3 sets)
20lb x 10reps bottom, 10reps top, 10reps full ROM (3 sets)

Supe Plate Hold
Arms Exercise (Biceps): 
35lb x 20sec
25lb x 20sec


  • Circuit 2
Horseshoe Cable Row
Back Exercise (Traps):
100lb x 25reps (1 set)
60lb x 25reps (1 set)
Seated with feet on platform, Horseshoe Handle
Start: Elbows in front with slight bend 
Finish: Elbows behind back

Strap Cable Row
Back Exercise (Traps):
50lb x 50reps  with strap (1 set)
40lb/DB x 45reps (1 set)


  • Circuit 3
Rope Overhead Extension
Arm Exercise (Triceps): 
60lb x 20reps (3 sets)
35lb x 20reps (3 sets)s
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight


Cable Leaning Lateral Raise
Shoulder Exercise (Deltoids): 
10lb x 15reps (3 sets)
10lb x 8reps (3 sets)
Elbows in front, Arms parallel to floor
Start: Slight forward lean, Elbows 90deg in front of shoulders
Finish: Push rope handles forward until elbows are straight




  • Circuit 4
Plate Row Machine
Back Exercise (Traps): 
55lb/side x 20reps (3 sets)
35lb/side x 20reps (3 sets)
Plate Loaded Seated Row Machine, Narrow Neutral Grip
Start: Elbows in front with slight bend 
Finish: Elbows behind back

Handle Pushups
Chest Exercise (Pecs): 
25reps (3 sets)
10reps (3 sets)



  • Circuit 5
Seated Shoulder Press
Shoulder Exercise (Delts): 
40lb x 15reps (3 sets)
20lb x 15reps (3 sets)
Seated Military Press Machine, Overhand Grip
Start: Wide, Should feel slight stretch of the shoulder
Finish: Push Elbows upward until straight


Slam Ball Toss & Catch
Cardio and Core Exercise, must hit wall above mirror and must catch it.
18lb x 10reps  (3 set)
14lb x 10reps (3 sets)




 Beat It - 30 min
Own It - 20 min