Level 1 30lb x 20reps (3 sets)
-20lb x 15reps (3 sets)
Jumping Jacks Cardio Exercise: 20reps (3 sets)
-15lb x 15reps (3 sets)
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)
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
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)
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
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Track progressUpper Body Levels
Level 3 35lb x 20reps (3 sets)
25lb x 20reps (3 sets)
Jumping Jacks Cardio Exercise: 25reps (3 sets)
25reps (3 sets)
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)
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
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) 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 progressUpper Body Levels
Level 5 40lb x 25reps (3 sets)
25lb x 25reps (3 sets)
Jumping Jacks Cardio Exercise: 25reps (3 sets)
25reps (3 sets)
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)
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
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
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):
| Beat It - 30 min Own It - 20 min |
Track progressUpper Body Levels | 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)
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)
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
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)
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 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):
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)
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
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)
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)
| Beat It - 30 min Own It - 20 min |
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