Upper Body Shredded Levels 16-20 for Men & Women

Timed Circuits
Perform 2 exercises per station. Each station is timed until completion.
The combined time from all stations is the player's final score.
To beat each level the final score must be under 6min per station
To own each level the final score must be under 4min per station


Exercise Circuits
Each Circuit is timed until completion.

Level 16 
  • Circuit 1
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)


  • Circuit 2
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): 
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.


  • Circuit 3
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)





  • Circuit 4
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


  • Circuit 5
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




  • Circuit 6
Skull Crushers
Triceps Exercise
50lb x 20reps (3 sets)
25lb 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

Track progress



Level 18 
  • Circuit 1
DB Bench 
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)


  • Circuit 2
Close Grip Pulldown
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.


  • Circuit 3
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)


  • Circuit 4
Shoulder Press
Techno Gym: Deltoids
50lb x 15 reps (3 sets)
30lb 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



  • Circuit 5
Standing Sled Pull
135lb (3 sets)
90lb (3 sets)

Sled Push
135lb (3 sets)
90lb (3 sets)



  • Circuit 6
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

Track progress


Level 20 
  • Circuit 1
DB Bench
45lb x 25reps (3 sets)
25lb x 25reps (3 sets)

DB Supine Curls
15lb x 25reps (3 sets)
10lb x 25reps (3 sets)


  • Circuit 2
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)


  • Circuit 3
Shoulder Press
Techno Gym: Deltoids
50lb x 20 reps (3 sets)
30lb 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


  • Circuit 4
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

  • Circuit 5
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)
50lb x 25reps  (3 sets)

  • Circuit 6
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 progress

Level 17 
  • Circuit 1
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)


  • Circuit 2
Strap Cable Row
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)






  • Circuit 3
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.

  • Circuit 4
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)











  • Circuit 5
Standing Sled Pull
115lb (3 sets)
70lb (3 sets)

Sled Push
115lb (3 sets)
70lb (3 sets)


  • Circuit 6
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






























 Level 19 
  • Circuit 1
DB Incline Bench (3clicks\/)
45lb x 15reps (3 sets)
25lb x 15reps (3 sets)

Pushups
Triceps Exercise (Arms): 
25reps (3 sets)
20reps (3 sets)


  • Circuit 2
Strap Cable Row
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)






  • Circuit 3
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.

  • Circuit 4
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)


  • Circuit 5
Standing Sled Pull
160lb (3 sets)
90lb (3 sets)

Sled Push
160lb (3 sets)
90lb (3 sets)

  • Circuit 6
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