Level 16 DB Incline Bench (2clicks\/) 30lb x 20reps (3 sets)
15lb x 20reps (3 sets)
Supine Barbell Curls Biceps Exercise: 30lb x 20reps (3 sets)
20lb x 20reps (3 sets)
Back Exercise (Traps): 100lb x 20reps (3 sets)
60lb x 20reps (3 sets) Seated with feet on platform, Straps Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Seated Cable Chest Press Chest Exercise (Pecs): 45lb x 20reps (3 sets)
25lb x 20reps (3 sets) Seated Machine, Overhand Grip Start: Wide, Should feel slight stretch of the Chest Finish: Handles Touch in front torso.
Horseshoe Cable Row Back Exercise (Traps): 70lb x 20 reps (1 set) 50lb x 20reps (3 sets) Seated with feet on platform, Horseshoe Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Handle Pushups Chest Exercise (Pecs): 20reps (3 sets) 15reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 70lb x 20reps (3 sets)
40lb x 20reps (3 sets) Seated Machine, Neutral Grip Start: Wide, Should feel slight stretch of the Chest Finish: Handles Touch in front torso.
Rope Overhead Extension Arm Exercise (Triceps): 60lb x 20reps (3 sets) 30lb 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
H.S. Lat Pulldown Hammer strength Back Exercise (Lats): 90lb x 20reps (3 sets) 70lb x 20reps (3 sets) Seated, Plate Loaded Hammer Strength. Start: Elbow at eye-level Finish: Handle below chin
DB Seated Hammer Curls Biceps Exercise: 20lb x 20reps (3 sets)
10lb x 20reps (3 sets) Seated DBs, Neutral Grip
Skull Crushers Triceps Exercise 50lb x 20reps (3 sets)
DB Lateral Raises Shoulder Exercise: 15lb x 15reps (3 sets)
8lb x 15reps (3 sets)
| Beat It - 36 min Own It - 24 min
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Track progressUpper Body Levels
Level 18 45lb x 20reps (3 sets)
30lb x 15reps (3 sets)
Barbell Curls (21s) Biceps Exercise: 50lb x 7,7,7reps (3 sets)
30lb x 7,7,7reps (3 sets)
Back Exercise (Traps): 90lb x 25reps (3 sets)
60lb x 25reps (3 sets) Seated with feet on platform, Straps Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Seated Cable Chest Press Chest Exercise (Pecs): 40lb x 25reps (3 sets)
25lb x 25reps (3 sets) Seated Machine, Overhand Grip Start: Wide, Should feel slight stretch of the Chest Finish: Handles Touch in front torso.
Horseshoe Cable Row Back Exercise (Traps): 70lb x 25 reps (1 set) 50lb x 25 reps (3 sets) Seated with feet on platform, Horseshoe Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Pushups Chest Exercise (Pecs): 30reps (3 sets) 20reps (3 sets)
Shoulder Press Techno Gym: Deltoids 50lb x 15 reps (3 sets)
Ball Toss Chest-Wall Shoulder/cardio Touch chest and wall. 14lb x 20reps (3 sets)
10lb x 20reps (3 sets) Slam Ball
Standing Sled Pull 135lb (3 sets) 90lb (3 sets)
Sled Push 135lb (3 sets) 90lb (3 sets)
H.S. Lat Pulldown Hammer strength Back Exercise (Lats): 110lb x 20reps (3 sets) 80lb x 20reps (3 sets) Seated, Plate Loaded Hammer Strength. Start: Elbow at eye-level Finish: Handle below chin
Close Grip Handle Pushups Triceps Exercise (Arms): 20reps (3 sets) 15reps (3 sets)
| Beat It - 36 min Own It - 24 min
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Track progressUpper Body Levels
Level 20 45lb x 25reps (3 sets)
25lb x 25reps (3 sets)
DB Supine Curls 15lb x 25reps (3 sets)
10lb x 25reps (3 sets)
Strap Cable Row Back Exercise (Traps): 80lb x 20reps (3 set) 50lb x 20reps (3 sets)
Seated with feet on platform, Horseshoe Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Pushups Chest Exercise (Pecs): 30reps (3 sets) 20reps (3 sets)
Shoulder Press Techno Gym: Deltoids 50lb x 20 reps (3 sets)
Vertical Traction 110lb x 25reps (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
Seated Cable Chest Press Chest Exercise (Pecs): 50lb x 25reps (3 sets)
30lb x 25reps (3 sets) Seated Machine, Overhand Grip Start: Wide, Should feel slight stretch of the Chest Finish: Handles Touch in front torso.
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
Close Grip Pulldown Back Exercise (Traps): 120lb x 20reps (3 sets)
75lb x 20reps (3 sets) Seated with feet on platform, Straps Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Chest Flye Machine Chest & Exercise: 80lb x 25reps (3 sets)
Standing Sled Pull 135lb (4 sets) 90lb (4 sets)
Sled Push 135lb (4 sets) 90lb (4 sets) | Beat It - 38 min Own It - 25 min |
Track progressUpper Body Levels | DB Incline Bench (3clicks\/) 40lb x 15reps (3 sets)
20lb x 15reps (3 sets) Close Grip Handle Pushups Triceps Exercise (Arms): 15reps (3 sets) 10reps (3 sets)
Back Exercise (Traps): 60lb x 20reps (1 set) 40lb x 20reps (3 sets) Seated with feet on platform, Straps Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Bar Straight ArmPulldown, Bar Overhead Extension Bar Pushdown Back Exercise & Triceps: 60lb x 15reps each (3 sets) 35lb x 15reps each (3 sets)
Lat Pulldown Back Exercise (Traps): 100lb x 20reps (3 sets)
60lb x 20reps (3 sets) Seated with feet on platform, Straps Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Seated Cable Chest Press Chest Exercise (Pecs): 55lb x 15reps (3 sets)
30lb x 15reps (3 sets) Seated Machine, Overhand Grip Start: Wide, Should feel slight stretch of the Chest Finish: Handles Touch in front torso.
Incline Press Hammer Strength Chest Exercise (Pecs): 45lb/side x 15reps (3 sets) 20lb/side x 15reps (3 sets) Plate Loaded Seated Row Machine, Wide Neutral Grip Start: Elbows in front with slight bend Finish: Elbows behind back
Strive Curl Machine Bicep exercise 40lb x 20reps (3 sets)
25lb x 20reps (3 sets)
Standing Sled Pull 115lb (3 sets) 70lb (3 sets)
Sled Push 115lb (3 sets) 70lb (3 sets)
1arm Chest Press Chest Exercise (Pecs): 60lb x 20reps/ side (3 sets) 35lb 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): 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 | Beat It - 36 min Own It - 24 min |
DB Incline Bench (3clicks\/) 45lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Pushups Triceps Exercise (Arms): 25reps (3 sets) 20reps (3 sets)
Back Exercise (Traps): 70lb x 20reps (3 sets) 50lb x 20reps (3 sets) Seated with feet on platform, Straps Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Chest Flye Machine Chest & Exercise: 80lb x 20reps (3 sets) 50lb x 20reps (3 sets)
Lat Pulldown Back Exercise (Traps): 130lb x 15reps (3 sets)
75lb x 15reps (3 sets) Seated with feet on platform, Straps Handle Start: Elbows in front with slight bend Finish: Elbows behind back
Seated Cable Chest Press Chest Exercise (Pecs): 50lb x 20reps (3 sets)
30lb x 20reps (3 sets) Seated Machine, Overhand Grip Start: Wide, Should feel slight stretch of the Chest Finish: Handles Touch in front torso.
Incline Press Hammer Strength Chest Exercise (Pecs): 45lb/side x 20reps (3 sets) 20lb/side x 20reps (3 sets) Plate Loaded Seated Row Machine, Wide Neutral Grip Start: Elbows in front with slight bend Finish: Elbows behind back
Strive Curl Machine Bicep exercise 50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
Standing Sled Pull 160lb (3 sets) 90lb (3 sets)
Sled Push 160lb (3 sets) 90lb (3 sets)
1arm Chest Press Chest Exercise (Pecs): 65lb x 20reps/ side (3 sets) 40lb 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 | Beat It - 36 min Own It - 24 min |
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