-
Chin-Up:
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
- 5 reps (+19 pts)
-
Dumbbell Bicep Curl:
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 30 lb x 12 reps (+29 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
- 25 lb x 12 reps (+28 pts)
-
Triceps Pushdown:
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
-
Standing Biceps Cable Curl:
- 60 lb x 12 reps (+18 pts)
- 60 lb x 12 reps (+18 pts)
- 60 lb x 12 reps (+18 pts)
-
Lat Pulldown:
- 100 lb x 12 reps (+23 pts)
- 100 lb x 12 reps (+23 pts)
- 100 lb x 12 reps (+23 pts)
- 100 lb x 12 reps (+23 pts)
-
Machine Bench Press:
- 100 lb x 12 reps (+39 pts)
- 100 lb x 12 reps (+39 pts)
- 100 lb x 12 reps (+39 pts)
- 100 lb x 12 reps (+39 pts)
-
Machine Chest Fly (Pec Deck):
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
- 60 lb x 12 reps (+12 pts)
-
Standing Dumbbell Shoulder Press:
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
- 15 lb x 12 reps (+54 pts)
-
Push-Up:
- 20 reps (+30 pts)
- 20 reps (+30 pts)
- 20 reps (+30 pts)
-
Seated Leg Extension Crunch:
-
Bicycle (abs):
- 25 reps (+10 pts)
- 25 reps (+10 pts)
-
Seated Knee Hug Crunch:
-
Wide Leg Sit-Up:
-
Scissors with Hold (Beach Scissors):
-
Pulse Up – Legs Straight:
-
Pulse Up – Knees Out:
-
Jack Knife Sit-Up:
-
Oblique Crunch:
- 25 reps (+12 pts)
- 25 reps (+12 pts)
-
Leg Climb Crunch:
-
Russian Twist: