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LEVEL 3

WARMUP

Stick Twists: 5 minutes Roman Chair Abs: 5 minutes  

8 SETS - NO REST

Behind the Neck Pulldowns: 12 reps Incline Dumbbell Bench Press: 12 reps  

8 SETS - NO REST

Wide Grip Pulldowns: 12 reps Dumbbell Flat Bench Press: 12 reps  

6 SETS - NO REST

V-bar Pulldowns: 12 reps Incline Flys: 12 reps  

3 SETS

Kneeling Weighted Abs: 12 reps Ab Wheels: 12 reps    

LEVEL 2

WARMUP

Stick Twists: 4 minutes Roman Chair Abs: 4 minutes  

7 SETS - NO REST

Behind the Neck Pulldowns: 10 reps Incline Dumbbell Bench Press: 10 reps  

7 SETS - NO REST

Wide Grip Pulldowns: 10 reps Dumbbell Flat Bench Press: 10 reps  

5 SETS - NO REST

V-bar Pulldowns: 10 reps Incline Flys: 10 reps  

2-3 SETS

Kneeling Weighted Abs: 10 reps Ab Wheels: 10 reps    

LEVEL 1

WARMUP

Stick Twists: 3 minutes Roman Chair Abs: 3 minutes  

6 SETS - NO REST

Behind the Neck Pulldowns: 8 reps Incline Dumbbell Bench Press: 8 reps  

6 SETS - NO REST

Wide Grip Pulldowns: 8 reps Dumbbell Flat Bench Press: 8 reps  

4 SETS - NO REST

V-bar Pulldowns: 8 reps Incline Flys: 8 reps  

2-3 SETS

Kneeling Weighted Abs: 8 reps Ab Wheels: 8 reps

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LEVEL 3

WARMUP

Stick Twists: 5 minutes Roman Chair Abs: 5 minutes  

6 SETS - LOW REST

Incline Dumbbell Curls: 12-15 reps Lateral Raises: 12-15 reps  

4 SETS - LOW REST

Alternate Hammer Curls: 8 reps Alternate Cross-body Hammer Curls: 8 reps Frontal Raises: 8 reps (palms down) Frontal Raises: 8 reps (hammer)  

5 SETS - LOW REST

Preacher Curls: 20 reps Banded Arrows: 10 reps  

5 SETS - LOW REST

Tricep Overhead Machine or Cable: 20 reps Incline Rollbacks: 20 reps Rope Pushdowns: 20 reps Banded Kickbacks: 20 reps  

3 SETS

Kneeling Weighted Abs: 12 reps Ab Wheels: 12 reps    

LEVEL 2

WARMUP

Stick Twists: 4 minutes Roman Chair Abs: 4 minutes  

5 SETS - LOW REST

Incline Dumbbell Curls: 12 reps Lateral Raises: 12 reps  

3 SETS - LOW REST

Alternate Hammer Curls: 6-8 reps Alternate Cross-body Hammer Curls: 6-8 reps Frontal Raises: 6-8 reps (palms down) Frontal Raises: 6-8 reps (hammer)  

4 SETS - LOW REST

Preacher Curls: 15 reps Banded Arrows: 8 reps  

4 SETS - LOW REST

Tricep Overhead Machine or Cable: 15 reps Incline Rollbacks: 15 reps Rope Pushdowns: 15 reps Banded Kickbacks: 15 reps  

2-3 SETS

Kneeling Weighted Abs: 10 reps Ab Wheels: 10 reps    

LEVEL 1

WARMUP

Stick Twists: 3 minutes Roman Chair Abs: 3 minutes  

4 SETS - LOW REST

Incline Dumbbell Curls: 10 reps Lateral Raises: 10 reps  

2-3 SETS - LOW REST

Alternate Hammer Curls: 6-8 reps Alternate Cross-body Hammer Curls: 6-8 reps Frontal Raises: 6-8 reps (palms down) Frontal Raises: 6-8 reps (hammer)  

3-4 SETS - LOW REST

Preacher Curls: 12 reps Banded Arrows: 6 reps  

3-4 SETS - LOW REST

Tricep Overhead Machine or Cable: 10 reps Incline Rollbacks: 10 reps Rope Pushdowns: 10 reps Banded Kickbacks: 10 reps  

2-3 SETS

Kneeling Weighted Abs: 8 reps Ab Wheels: 8 reps

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LEVEL 3

WARMUP

Stick Twists: 5 minutes Roman Chair Abs: 5 minutes  

8 SETS - LOW REST

Back Squat (High Bar Heals Up): 6-12 reps Single Leg Extensions: 10/10 then both 20 reps  

8 SETS - LOW REST

Stiff Leg Deadlift: 15 reps Single Leg Leg Curls: 15 reps  

WEIGHT STANDING CALF RAISES

100 reps  

3 SETS

Kneeling Weighted Abs: 12 reps Ab Wheels: 12 reps    

LEVEL 2

WARMUP

Stick Twists: 4 minutes Roman Chair Abs: 4 minutes  

7 SETS - LOW REST

Back Squat (High Bar Heals Up): 6-10 reps Single Leg Extensions: 8/8 then both 15 reps  

7 SETS - LOW REST

Stiff Leg Deadlift: 12 reps Single Leg Leg Curls: 12 reps  

WEIGHT STANDING CALF RAISES

80 reps  

2-3 SETS

Kneeling Weighted Abs: 10 reps Ab Wheels: 10 reps    

LEVEL 1

WARMUP

Stick Twists: 3 minutes Roman Chair Abs: 3 minutes  

6 SETS - LOW REST

Back Squat (High Bar Heals Up): 6-8 reps Single Leg Extensions: 6/6 then both 10 reps  

6 SETS - LOW REST

Stiff Leg Deadlift: 10 reps Single Leg Leg Curls: 10 reps  

WEIGHT STANDING CALF RAISES

60 reps  

2-3 SETS

Kneeling Weighted Abs: 8 reps Ab Wheels: 8 reps

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LEVEL 3

WARMUP

Stick Twists: 5 minutes Roman Chair Abs: 5 minutes  

8 SETS - LOW REST

Behind the Neck Pulldowns: 8 reps Incline Barbell Bench Press: 8 reps  

8 SETS - LOW REST

Wide Grip Pulldowns: 8 reps Flat Bench Barbell Press: 8 reps  

6 SETS - LOW REST

V-bar Pulldowns: 8 reps Incline Flys: 8 reps  

3 SETS

Kneeling Weighted Abs: 12 reps Ab Wheels: 12 reps    

LEVEL 2

WARMUP

Stick Twists: 4 minutes Roman Chair Abs: 4 minutes  

7 SETS - LOW REST

Behind the Neck Pulldowns: 6-8 reps Incline Barbell Bench Press: 6-8 reps  

7 SETS - LOW REST

Wide Grip Pulldowns: 6-8 reps Flat Bench Barbell Press: 6-8 reps  

5 SETS - LOW REST

V-bar Pulldowns: 6-8 reps Incline Flys: 6-8 reps  

2-3 SETS

Kneeling Weighted Abs: 10 reps Ab Wheels: 10 reps    

LEVEL 1

WARMUP

Stick Twists: 3 minutes Roman Chair Abs: 3 minutes  

6 SETS - LOW REST

Behind the Neck Pulldowns: 6-8 reps Incline Barbell Bench Press: 6-8 reps  

6 SETS - LOW REST

Wide Grip Pulldowns: 6-8 reps Flat Bench Barbell Press: 6-8 reps  

4 SETS - LOW REST

V-bar Pulldowns: 6-8 reps Incline Flys: 6-8 reps  

2-3 SETS

Kneeling Weighted Abs: 8 reps Ab Wheels: 8 reps

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LEVEL 3

WARMUP

Stick Twists: 5 minutes Roman Chair Abs: 5 minutes  

20 MINUTE AMRAP

*AMRAP: As Many Rounds/Reps As Possible Double Arm Incline Curls: 15 reps Hammer Curls: 15 reps Cable or Machine Curls: 15 reps Reverse EZ Bar Curls: 15 reps Forearm Curls: 15 reps  

20 MINUTE AMRAP

Rope Pushdowns: 20 reps Bench Dips: 20 reps Kickbacks with Twist: 20 reps Rollbacks: 20 reps Overhead Band Extensions: 20 reps  

3 SETS

Kneeling Weighted Abs: 12 reps Ab Wheels: 12 reps    

LEVEL 2

WARMUP

Stick Twists: 4 minutes Roman Chair Abs: 4 minutes  

18 MINUTE AMRAP

*AMRAP: As Many Rounds/Reps As Possible Double Arm Incline Curls: 12 reps Hammer Curls: 12 reps Cable or Machine Curls: 12 reps Reverse EZ Bar Curls: 12 reps Forearm Curls: 12 reps  

18 MINUTE AMRAP

Rope Pushdowns: 15 reps Bench Dips: 15 reps Kickbacks with Twist: 15 reps Rollbacks: 15 reps Overhead Band Extensions: 15 reps  

2-3 SETS

Kneeling Weighted Abs: 10 reps Ab Wheels: 10 reps    

LEVEL 1

WARMUP

Stick Twists: 3 minutes Roman Chair Abs: 3 minutes  

16 MINUTE AMRAP

*AMRAP: As Many Rounds/Reps As Possible Double Arm Incline Curls: 10 reps Hammer Curls: 10 reps Cable or Machine Curls: 10 reps Reverse EZ Bar Curls: 10 reps Forearm Curls: 10 reps  

16 MINUTE AMRAP

Rope Pushdowns: 12 reps Bench Dips: 12 reps Kickbacks with Twist: 12 reps Rollbacks: 12 reps Overhead Band Extensions: 12 reps  

2-3 SETS

Kneeling Weighted Abs: 8 reps Ab Wheels: 8 reps