Level 21 Lat Pulldown Back Exercise (Traps): 130lb x 20reps (3 sets)
65lb x 20reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 55lb x 15reps (3 sets)
35lb x 15reps (3 sets)
Plate Row Machine Hammer Strength Plate Loaded Back Exercise: 70lb/side x 20reps (3 sets) 40lb/side x 20reps (3 sets) Plate Incline Chest Press Hammer Strength Chest Exercise: 45lb/side x 20reps (3 sets)
25lb/side x 15reps (3 sets)
Triangle Pushdown Triceps Exercise (Arms): 100lb x 20reps (3 sets)
50lb x 20reps (3 sets)
DB Lateral Raises Shoulder Exercises (Delts): 15lb/DB x 20reps (3 sets) 8lb/DB x 20reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 95lb x 20reps (3 sets)
45lb x 20reps (3 sets)
Barbell Standing Curls Close Grip Biceps Exercise: 50lb x 15reps (3 sets)
30lb x 15reps (3 sets)
H.S. Lat Pulldown (backwards) Hammer Strength Plate Loaded Face Away: 90lb x 20reps (3 sets)
50lb x 25reps (3 sets) Ball Wall Toss Cardio Exercise, Must go above black bar. 14lb x 20reps (3 sets)
8lb x 25reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 80lb x 20reps (3 sets) Skull Crushers Triceps Exercise (Arms): 50lb x 20reps (3 sets)
30lb x 20reps (3 sets)
Pushups Chest Exercise: 20reps (3 sets)
15reps (3 sets) Barbell Preacher Curls Wide Grip Biceps Exercise: 45lb x 20reps (3 sets)
30lb x 20reps (3 sets) | Beat It - 42 min Own It - 28 min
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Track progressUpper Body Levels
Level 23 Circuit 1
Lat Pulldown Back Exercise (Traps): 120lb x 25reps (3 sets)
60lb x 25reps (3 sets) Seated Cable Chest Press Chest Exercise (Pecs): 45lb x 25reps (3 sets)
30lb x 25reps (3 sets)
Circuit 2
Seated Dip Machine Strive Machine Chest triceps Exercise: 90lb x 15reps (3 sets) Plate Incline Chest Press Hammer Strength Chest Exercise: 45lb/side x 15reps (3 sets)
25lb/side x 15reps (3 sets)
Circuit 3
Cable Rope Overhead Triceps Exercise: 50lb x 20reps (3 sets)
30lb x 20reps (3 sets)
Bench Dips Triceps Exercises (Delts): 15reps (3 sets) 15reps (3 sets)
Circuit 4Barbell Incline Press Chest Exercise (Pecs): 85lb x 20reps (3 sets)
45lb x 20reps (3 sets)
DB Bench Press Chest Exercise: 35lb/DB x 20reps (3 sets)
20lb/DB x 20reps (3 sets)
Circuit 5
Seated Cable Row Horseshoe Handle Back Exercise: 80lb x 25reps (3 sets) Skull Crushers Triceps Exercise (Arms): 50lb x 20reps (3 sets)
30lb x 20reps (3 sets)
Circuit 6
H.S. Lat Pulldown (backwards) Hammer Strength Plate Loaded Face Away: 90lb x 25reps (3 sets)
50lb x 25reps (3 sets) Ball Wall Toss Cardio Exercise, Must go above black bar. 16lb x 25reps (3 sets)
8lb x 25reps (3 sets)
Circuit 7
Row Machine (Cardio) Full Body Cardiovascular 1200 meters (1 set) | Beat It - 42 min Own It - 28 min
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Track progressUpper Body Levels
Level 25(Incomplete) DB Bench Press Chest Exercise: 25lb/DB x 20reps (3 sets)
12lb/DB x 20reps (3 sets) Barbell Standing Curls Wide Grip Biceps Exercise: 40lb x 15reps (3 sets)
25lb x 15reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 100lb x 15reps (3 sets)
60lb x 12reps (3 sets)
Seated Cable Chest Press Chest Exercise (Pecs): 45lb x 15reps (3 sets)
20lb x 20reps (3 sets)
Seated Cable Row Horseshoe Handle Back Exercise: 70lb x 15reps (3 sets) Pushups Chest Exercise: 12reps (3 sets)
6reps (3 sets)
Cable Rope Overhead Triceps Exercise: 35lb x 20reps (3 sets)
20lb x 20reps (3 sets) DB Lateral Raises Shoulder Exercises (Delts): 10lb/DB x 15reps (3 sets) 8lb/DB x 10reps (3 sets)
Chest Press Overhand Grip TechnoGym Chest Exercise: 50lb x 15reps (3 sets)
30lb x 15reps (3 sets) Slam Ball Throwdown Triceps & Core Exercise: 14lb x 20reps (3 sets)
10lb x 20reps (3 sets) | Beat It - 30 min Own It - 20 min
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Track progressUpper Body Levels |
Handle Close Grip Push-ups Chest Exercise: 20reps (3 sets)
15reps (3 sets) Wide Grip Biceps Exercise: 25lb/side x 12reps (3 sets)
10lb/side x 12reps (3 sets) Barbell Prayer Curls Close Grip Biceps Exercise: 30lb x 12reps (3 sets)
Close Grip Pulldown Back Exercise (Traps): 150lb x 15reps (3 sets)
80lb x 15reps (3 sets) DB Lateral Raises Shoulder Exercises (Delts): 20lb/DB x 15reps (3 sets) 10lb/DB x 15reps (3 sets)
Cable Rope Overhead Triceps Exercise: 90lb x 15reps (3 sets)
45lb x 15reps (3 sets) Cable Bar Curls Close Grip Biceps Exercise: 70lb x 20reps (3 sets)
40lb x 20reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 115lb x 17reps (3 sets)
55lb x 17reps (3 sets)
Dumbbell Standing Curls Biceps Exercise: 20lb/DB x 20reps (3 sets) 10lb/DB x 20reps (3 sets)
Plate Row Machine Overhand Hammer Strength Plate Loaded Back Exercise: 70lb/side x 20reps (3 sets) 45lb/side x 15reps (3 sets) Plate Incline Chest Press Hammer Strength Chest Exercise: 50lb/side x 17reps (3 sets)
25lb/side x 17reps (3 sets)
Cable Rope Pushdown Triceps Exercise: 60lb x 20reps (3 sets)
45lb x 15reps (3 sets)
Seated Chest Flye Machine Chest Exercise (Pecs): 90lb x 20reps (3 sets)
50lb x 15reps (3 sets)
Row Machine (Cardio) Full Body Cardiovascular 1000 meters (1 set) | Beat It - 42 min Own It - 28 min |
Close Grip Pulldown Back Exercise (Traps): 140lb x 20reps (3 sets)
80lb x 20reps (3 sets) DB Lateral Raises Shoulder Exercises (Delts): 20lb/DB x 15reps (3 sets) 10lb/DB x 15reps (3 sets)
Handle Close Grip Push-ups Chest Exercise: 20reps (3 sets)
15reps (3 sets) Wide Grip Biceps Exercise: 25lb/side x 15reps (3 sets)
10lb/side x 15reps (3 sets)
Barbell Bench Press Chest Exercise (Pecs): 135lb x 15reps (3 sets)
60lb x 15reps (3 sets)
DB Split Squat Leg Exercise (Glutes): 15lb/DB x 20reps/leg (3 sets) 10lb/DB x 20reps/leg (3 sets)
Plate Row Machine Hammer Strength Plate Loaded Back Exercise: 70lb/side x 20reps (3 sets) 45lb/side x 15reps (3 sets) Plate Incline Chest Press Hammer Strength Chest Exercise: 50lb/side x 20reps (3 sets)
25lb/side x 20reps (3 sets)
Barbell Incline Press Chest Exercise (Pecs): 95lb x 20reps (3 sets)
55lb x 20reps (3 sets)
DB Incline Curls (Alternating) Biceps exercise 20lb/DB x 15reps/arm (3 sets)
8lb/DB x 15reps/arm (3 sets)
Rope Cable Hammer Curls Biceps Exercise 70lb x 20reps (3 sets) Feet On Ball Push-ups Triceps Exercise (Arms): 20reps (3 sets)
15reps (3 sets)
500 reps
OR
Row Machine (Cardio) Full Body Cardiovascular 1400 meters (1 set) | Beat It - 42 min Own It - 28 min |
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