Barbell Squat +320 pts

• 65 lb x 12 reps (+64 pts)
• 90 lb x 12 reps (+76 pts)
• 110 lb x 12 reps (+87 pts)
• 120 lb x 12 reps (+93 pts)

Leg Press +120 pts

• 90 lb x 12 reps (+25 pts)
• 130 lb x 12 reps (+29 pts)
• 150 lb x 12 reps (+31 pts)
• 190 lb x 12 reps (+35 pts)

Seated Leg Curl +62 pts

• 50 lb x 12 reps (+14 pts)
• 60 lb x 12 reps (+15 pts)
• 70 lb x 12 reps (+16 pts)
• 80 lb x 12 reps (+17 pts)

Leg Extensions +62 pts

• 50 lb x 12 reps (+14 pts)
• 60 lb x 12 reps (+15 pts)
• 70 lb x 12 reps (+16 pts)
• 80 lb x 12 reps (+17 pts)

Seated Calf Raise +73 pts

• 45 lb x 20 reps (+15 pts)
• 70 lb x 20 reps (+18 pts)
• 80 lb x 20 reps (+19 pts)
• 95 lb x 20 reps (+21 pts)

Advanced Sumo Squat +219 pts

• 25 lb x 15 reps (+51 pts)
• 35 lb x 15 reps (+54 pts)
• 40 lb x 15 reps (+56 pts)
• 45 lb x 15 reps (+58 pts)

Calf Press On The Leg Press Machine +23 pts

• 60 lb x 20 reps (+5 pts)
• 80 lb x 20 reps (+5 pts)
• 100 lb x 20 reps (+6 pts)
• 120 lb x 20 reps (+7 pts)

Dumbbell Bicep Curl +107 pts

• 12.5 lb x 20 reps (+37 pts)
• 15 lb x 15 reps (+35 pts)
• 20 lb x 10 reps (+35 pts)

Close-Grip EZ Bar Curl +78 pts

• 25 lb x 20 reps (+20 pts)
• 30 lb x 15 reps (+19 pts)
• 35 lb x 12 reps (+19 pts)
• 40 lb x 10 reps (+20 pts)

Lying Barbell Triceps Extension (“Skullcrusher”) +52 pts

• 30 lb x 20 reps (+13 pts)
• 35 lb x 15 reps (+13 pts)
• 40 lb x 12 reps (+13 pts)
• 45 lb x 10 reps (+13 pts)

Standing Biceps Cable Curl +103 pts

• 25 lb x 20 reps (+20 pts)
• 30 lb x 20 reps (+20 pts)
• 35 lb x 20 reps (+21 pts)
• 40 lb x 15 reps (+21 pts)
• 50 lb x 10 reps (+21 pts)

Triceps Pushdown - V-Bar Attachment +50 pts

• 25 lb x 12 reps (+12 pts)
• 30 lb x 12 reps (+12 pts)
• 35 lb x 12 reps (+13 pts)
• 40 lb x 12 reps (+13 pts)

Alternate Hammer Dumbbell Curl +69 pts

• 12.5 lb x 15 reps (+23 pts)
• 15 lb x 12 reps (+23 pts)
• 20 lb x 10 reps (+23 pts)

Seated Triceps Press +34 pts

• 15 lb x 15 reps (+11 pts)
• 20 lb x 12 reps (+11 pts)
• 25 lb x 10 reps (+12 pts)

Barbell Curl +43 pts

• 35 lb x 21 reps (+21 pts)
• 40 lb x 21 reps (+22 pts)

Tricep Dumbbell Kickback +112 pts

• 10 lb x 12 reps (+27 pts)
• 12.5 lb x 12 reps (+28 pts)
• 15 lb x 12 reps (+28 pts)
• 20 lb x 12 reps (+29 pts)

Seated Dumbbell Shoulder Press +220 pts

• 10 lb x 20 reps (+52 pts)
• 15 lb x 20 reps (+55 pts)
• 20 lb x 15 reps (+56 pts)
• 25 lb x 10 reps (+57 pts)

Front Two-Dumbbell Raise +69 pts

• 10 lb x 20 reps (+24 pts)
• 12.5 lb x 15 reps (+23 pts)
• 15 lb x 10 reps (+22 pts)

Dumbbell Side Lateral Raise +140 pts

• 10 lb x 20 reps (+48 pts)
• 12.5 lb x 15 reps (+47 pts)
• 15 lb x 10 reps (+45 pts)

Rear Delt Fly +115 pts

• 25 lb x 20 reps (+26 pts)
• 35 lb x 20 reps (+28 pts)
• 45 lb x 20 reps (+30 pts)
• 55 lb x 15 reps (+31 pts)

Standing One-Arm Dumbbell Shoulder Press +794 pts

• 10 lb x 20 reps (+98 pts)
• 12.5 lb x 20 reps (+102 pts)
• 15 lb x 15 reps (+99 pts)
• 20 lb x 10 reps (+98 pts)
• 10 lb x 20 reps (+98 pts)
• 12.5 lb x 20 reps (+102 pts)
• 15 lb x 15 reps (+99 pts)
• 20 lb x 10 reps (+98 pts)

Arnold Dumbbell Press +153 pts

• 12.5 lb x 20 reps (+52 pts)
• 15 lb x 20 reps (+52 pts)
• 20 lb x 10 reps (+49 pts)

Standing Dumbbell Upright Row +110 pts

• 10 lb x 20 reps (+36 pts)
• 12.5 lb x 20 reps (+37 pts)
• 15 lb x 20 reps (+37 pts)

Standing Barbell Press Behind Neck +238 pts

• 45 lb x 15 reps (+51 pts)
• 65 lb x 10 reps (+55 pts)
• 85 lb x 10 reps (+63 pts)
• 105 lb x 8 reps (+69 pts)

Barbell Curl +64 pts

• 35 lb x 20 reps (+21 pts)
• 40 lb x 20 reps (+22 pts)
• 45 lb x 15 reps (+21 pts)

Lying Barbell Triceps Extension (“Skullcrusher”) +39 pts

• 35 lb x 15 reps (+13 pts)
• 40 lb x 12 reps (+13 pts)
• 45 lb x 10 reps (+13 pts)

Decline Close-Grip Bench To Skull Crusher +38 pts

• 35 lb x 10 reps (+12 pts)
• 40 lb x 10 reps (+13 pts)
• 45 lb x 10 reps (+13 pts)

Close-Grip EZ Bar Curl +64 pts

• 35 lb x 21 reps (+21 pts)
• 40 lb x 21 reps (+22 pts)
• 45 lb x 12 reps (+21 pts)

Tricep Dumbbell Kickback +121 pts

• 10 lb x 20 reps (+30 pts)
• 15 lb x 20 reps (+31 pts)
• 20 lb x 15 reps (+30 pts)
• 25 lb x 12 reps (+30 pts)

Alternate Hammer Dumbbell Curl +70 pts

• 12.5 lb x 20 reps (+24 pts)
• 15 lb x 15 reps (+23 pts)
• 20 lb x 10 reps (+23 pts)

Dumbbell Bicep Curl +103 pts

• 12.5 lb x 12 reps (+34 pts)
• 15 lb x 12 reps (+34 pts)
• 20 lb x 10 reps (+35 pts)

Triceps Pushdown +65 pts

• 25 lb x 20 reps (+13 pts)
• 30 lb x 15 reps (+13 pts)
• 35 lb x 12 reps (+13 pts)
• 40 lb x 10 reps (+13 pts)
• 50 lb x 8 reps (+13 pts)

Standing Biceps Cable Curl +81 pts

• 35 lb x 12 reps (+19 pts)
• 40 lb x 12 reps (+20 pts)
• 45 lb x 12 reps (+21 pts)
• 50 lb x 12 reps (+21 pts)

Close-Grip Front Lat Pulldown +52 pts

• 60 lb x 20 reps (+17 pts)
• 70 lb x 15 reps (+17 pts)
• 90 lb x 10 reps (+18 pts)

Seated Triceps Press +58 pts

• 12.5 lb x 20 reps (+12 pts)
• 15 lb x 15 reps (+11 pts)
• 20 lb x 12 reps (+11 pts)
• 25 lb x 10 reps (+12 pts)
• 30 lb x 8 reps (+12 pts)

Dips - Triceps Version +210 pts

• 20 reps (+70 pts)
• 20 reps (+70 pts)
• 20 reps (+70 pts)

Barbell Squat +322 pts

• 45 lb x 20 reps (+61 pts)
• 90 lb x 15 reps (+79 pts)
• 110 lb x 10 reps (+85 pts)
• 130 lb x 10 reps (+97 pts)

Leg Press +284 pts

• 220 lb x 8 reps (+37 pts)
• 220 lb x 8 reps (+37 pts)
• 200 lb x 12 reps (+36 pts)
• 200 lb x 12 reps (+36 pts)
• 180 lb x 14 reps (+35 pts)
• 180 lb x 14 reps (+35 pts)
• 155 lb x 20 reps (+34 pts)
• 155 lb x 20 reps (+34 pts)

Seated Leg Curl +66 pts

• 45 lb x 20 reps (+15 pts)
• 60 lb x 15 reps (+16 pts)
• 70 lb x 15 reps (+17 pts)
• 80 lb x 15 reps (+18 pts)

Leg Extensions +64 pts

• 50 lb x 20 reps (+15 pts)
• 60 lb x 12 reps (+15 pts)
• 70 lb x 12 reps (+16 pts)
• 90 lb x 10 reps (+18 pts)

Barbell Lunges +441 pts

• 35 lb x 20 reps (+100 pts)
• 45 lb x 20 reps (+107 pts)
• 55 lb x 20 reps (+115 pts)
• 60 lb x 20 reps (+119 pts)

Advanced Sumo Squat +212 pts

• 15 lb x 20 reps (+50 pts)
• 20 lb x 20 reps (+52 pts)
• 25 lb x 20 reps (+53 pts)
• 35 lb x 20 reps (+57 pts)

Calf Press On The Leg Press Machine +22 pts

• 70 lb x 20 reps (+5 pts)
• 80 lb x 20 reps (+5 pts)
• 90 lb x 20 reps (+6 pts)
• 100 lb x 20 reps (+6 pts)

Barbell Curl +80 pts

• 25 lb x 20 reps (+20 pts)
• 30 lb x 20 reps (+20 pts)
• 35 lb x 15 reps (+20 pts)
• 40 lb x 10 reps (+20 pts)

Lying Barbell Triceps Extension (“Skullcrusher”) +40 pts

• 35 lb x 15 reps (+13 pts)
• 40 lb x 15 reps (+14 pts)
• 45 lb x 10 reps (+13 pts)

Close-Grip Barbell Bench Press +125 pts

• 35 lb x 10 reps (+40 pts)
• 40 lb x 10 reps (+42 pts)
• 45 lb x 10 reps (+43 pts)

Close-Grip EZ Bar Curl +60 pts

• 30 lb x 20 reps (+20 pts)
• 35 lb x 15 reps (+20 pts)
• 40 lb x 10 reps (+20 pts)

Dumbbell Bicep Curl +274 pts

• 10 lb x 20 reps (+36 pts)
• 10 lb x 20 reps (+36 pts)
• 12.5 lb x 12 reps (+34 pts)
• 12.5 lb x 12 reps (+34 pts)
• 15 lb x 12 reps (+34 pts)
• 15 lb x 12 reps (+34 pts)
• 20 lb x 8 reps (+33 pts)
• 20 lb x 8 reps (+33 pts)

Standing Biceps Cable Curl +80 pts

• 30 lb x 20 reps (+20 pts)
• 35 lb x 15 reps (+20 pts)
• 40 lb x 10 reps (+20 pts)
• 50 lb x 8 reps (+20 pts)

Seated Triceps Press +70 pts

• 10 lb x 20 reps (+12 pts)
• 12.5 lb x 20 reps (+12 pts)
• 15 lb x 15 reps (+11 pts)
• 20 lb x 10 reps (+11 pts)
• 25 lb x 10 reps (+12 pts)
• 30 lb x 10 reps (+12 pts)

Triceps Pushdown +51 pts

• 25 lb x 20 reps (+13 pts)
• 30 lb x 15 reps (+13 pts)
• 35 lb x 10 reps (+12 pts)
• 40 lb x 10 reps (+13 pts)

Close-Grip Front Lat Pulldown +83 pts

• 50 lb x 20 reps (+15 pts)
• 60 lb x 15 reps (+16 pts)
• 70 lb x 15 reps (+17 pts)
• 80 lb x 10 reps (+17 pts)
• 90 lb x 10 reps (+18 pts)

Tricep Dumbbell Kickback +118 pts

• 12.5 lb x 15 reps (+29 pts)
• 15 lb x 15 reps (+29 pts)
• 20 lb x 15 reps (+30 pts)
• 25 lb x 10 reps (+30 pts)

Wide-Grip Lat Pulldown +167 pts

• 50 lb x 20 reps (+31 pts)
• 60 lb x 15 reps (+32 pts)
• 70 lb x 15 reps (+34 pts)
• 80 lb x 10 reps (+34 pts)
• 90 lb x 8 reps (+36 pts)

Hyperextension +10 pts

• 20 reps (+5 pts)
• 20 reps (+5 pts)

Weighted Hyperextension +23 pts

• 10 lb x 15 reps (+11 pts)
• 25 lb x 15 reps (+12 pts)

Wide-Grip Pull-Up +423 pts

• 20 reps (+138 pts)
• 15 reps (+95 pts)
• 15 reps (+95 pts)
• 15 reps (+95 pts)

Seated Cable Row +179 pts

• 50 lb x 20 reps (+34 pts)
• 60 lb x 15 reps (+34 pts)
• 70 lb x 12 reps (+36 pts)
• 80 lb x 10 reps (+37 pts)
• 90 lb x 8 reps (+38 pts)

Close-Grip Front Lat Pulldown +82 pts

• 50 lb x 20 reps (+15 pts)
• 60 lb x 15 reps (+16 pts)
• 70 lb x 12 reps (+16 pts)
• 80 lb x 10 reps (+17 pts)
• 90 lb x 8 reps (+18 pts)

Bent Over Barbell Row +131 pts

• 25 lb x 20 reps (+30 pts)
• 35 lb x 20 reps (+32 pts)
• 45 lb x 20 reps (+34 pts)
• 50 lb x 20 reps (+35 pts)

Reverse Flyes +65 pts

• 10 lb x 20 reps (+21 pts)
• 12.5 lb x 20 reps (+22 pts)
• 15 lb x 20 reps (+22 pts)

Seated Bent-Over Rear Delt Raise +49 pts

• 15 lb x 20 reps (+12 pts)
• 25 lb x 12 reps (+12 pts)
• 30 lb x 12 reps (+12 pts)
• 35 lb x 12 reps (+13 pts)

Hanging Bent Leg Raise +18 pts

• 20 reps (+6 pts)
• 20 reps (+6 pts)
• 20 reps (+6 pts)

Exercise Ball Crunch +57 pts

• 25 reps (+19 pts)
• 25 reps (+19 pts)
• 25 reps (+19 pts)

Weighted Oblique Crunch +126 pts

• 8 lb x 20 reps (+20 pts)
• 8 lb x 20 reps (+20 pts)
• 15 lb x 20 reps (+21 pts)
• 15 lb x 20 reps (+21 pts)
• 20 lb x 20 reps (+22 pts)
• 20 lb x 20 reps (+22 pts)

Jack Knife Sit-Up +78 pts

• 25 reps (+26 pts)
• 25 reps (+26 pts)
• 25 reps (+26 pts)

Weighted Crunch +150 pts

• 8 lb x 50 reps (+50 pts)
• 8 lb x 50 reps (+50 pts)
• 8 lb x 50 reps (+50 pts)

Jump Rope +31 pts

• 0:05:00 (+31 pts)

Barbell Curl +62 pts

• 35 lb x 20 reps (+21 pts)
• 40 lb x 15 reps (+21 pts)
• 45 lb x 10 reps (+20 pts)

EZ-Bar Curl +62 pts

• 35 lb x 20 reps (+21 pts)
• 40 lb x 15 reps (+21 pts)
• 45 lb x 10 reps (+20 pts)

Dumbbell Bicep Curl +105 pts

• 12.5 lb x 20 reps (+37 pts)
• 15 lb x 15 reps (+35 pts)
• 20 lb x 8 reps (+33 pts)

Lying Barbell Triceps Extension (“Skullcrusher”) +39 pts

• 35 lb x 15 reps (+13 pts)
• 40 lb x 10 reps (+13 pts)
• 45 lb x 10 reps (+13 pts)

Close-Grip Barbell Bench Press +125 pts

• 35 lb x 10 reps (+40 pts)
• 40 lb x 10 reps (+42 pts)
• 45 lb x 10 reps (+43 pts)

Triceps Pushdown +46 pts

• 15 lb x 15 reps (+11 pts)
• 20 lb x 10 reps (+11 pts)
• 30 lb x 10 reps (+12 pts)
• 35 lb x 8 reps (+12 pts)

Standing Biceps Cable Curl +64 pts

• 40 lb x 15 reps (+21 pts)
• 45 lb x 15 reps (+21 pts)
• 50 lb x 15 reps (+22 pts)

Hanging Knee Raise +15 pts

• 20 reps (+5 pts)
• 20 reps (+5 pts)
• 20 reps (+5 pts)

Exercise Ball Crunch +19 pts

• 25 reps (+19 pts)

Crunch +16 pts

• 25 reps (+16 pts)

Flat Straight Leg Raise +6 pts

• 25 reps (+6 pts)

Russian Twist +38 pts

• 30 reps (+19 pts)
• 30 reps (+19 pts)

Weighted Oblique Crunch +65 pts

• 15 lb x 20 reps (+21 pts)
• 20 lb x 20 reps (+22 pts)
• 25 lb x 20 reps (+22 pts)

Barbell Bench Press +242 pts

• 45 lb x 20 reps (+61 pts)
• 50 lb x 15 reps (+60 pts)
• 55 lb x 12 reps (+60 pts)
• 60 lb x 10 reps (+61 pts)

Dumbbell Bench Press +212 pts

• 10 lb x 20 reps (+52 pts)
• 15 lb x 15 reps (+52 pts)
• 20 lb x 10 reps (+53 pts)
• 25 lb x 8 reps (+55 pts)

Incline Dumbbell Bench Press +252 pts

• 10 lb x 20 reps (+68 pts)
• 15 lb x 15 reps (+65 pts)
• 20 lb x 10 reps (+60 pts)
• 25 lb x 8 reps (+59 pts)

Dumbbell Flyes +93 pts

• 10 lb x 20 reps (+24 pts)
• 15 lb x 15 reps (+23 pts)
• 20 lb x 10 reps (+23 pts)
• 25 lb x 8 reps (+23 pts)

Push-Up +87 pts

• 15 reps (+29 pts)
• 15 reps (+29 pts)
• 15 reps (+29 pts)

Machine Chest Fly (Pec Deck) +42 pts

• 30 lb x 15 reps (+13 pts)
• 45 lb x 12 reps (+14 pts)
• 60 lb x 10 reps (+15 pts)

Seated Dumbbell Shoulder Press +215 pts

• 10 lb x 20 reps (+52 pts)
• 15 lb x 15 reps (+52 pts)
• 20 lb x 12 reps (+54 pts)
• 25 lb x 10 reps (+57 pts)

Standing Dumbbell Upright Row +110 pts

• 15 lb x 20 reps (+37 pts)
• 20 lb x 15 reps (+37 pts)
• 25 lb x 10 reps (+36 pts)

Seated Bent-Over Rear Delt Raise +48 pts

• 15 lb x 20 reps (+12 pts)
• 20 lb x 15 reps (+12 pts)
• 25 lb x 12 reps (+12 pts)
• 30 lb x 10 reps (+12 pts)

Standing One-Arm Dumbbell Shoulder Press +295 pts

• 10 lb x 20 reps (+98 pts)
• 15 lb x 15 reps (+99 pts)
• 20 lb x 10 reps (+98 pts)

Barbell Curl +83 pts

• 35 lb x 20 reps (+21 pts)
• 35 lb x 20 reps (+21 pts)
• 40 lb x 15 reps (+21 pts)
• 45 lb x 10 reps (+20 pts)

Lying Barbell Triceps Extension (“Skullcrusher”) +40 pts

• 35 lb x 20 reps (+14 pts)
• 30 lb x 15 reps (+13 pts)
• 40 lb x 12 reps (+13 pts)

Close-Grip EZ Bar Curl +62 pts

• 35 lb x 20 reps (+21 pts)
• 40 lb x 15 reps (+21 pts)
• 45 lb x 10 reps (+20 pts)

Dumbbell Bicep Curl +274 pts

• 10 lb x 20 reps (+36 pts)
• 10 lb x 20 reps (+36 pts)
• 12.5 lb x 15 reps (+35 pts)
• 12.5 lb x 15 reps (+35 pts)
• 15 lb x 10 reps (+33 pts)
• 15 lb x 10 reps (+33 pts)
• 20 lb x 8 reps (+33 pts)
• 20 lb x 8 reps (+33 pts)

Seated Triceps Press +34 pts

• 12.5 lb x 20 reps (+12 pts)
• 15 lb x 15 reps (+11 pts)
• 20 lb x 10 reps (+11 pts)

Cable One Arm Tricep Extension +90 pts

• 10 lb x 20 reps (+12 pts)
• 10 lb x 20 reps (+12 pts)
• 15 lb x 15 reps (+11 pts)
• 15 lb x 15 reps (+11 pts)
• 20 lb x 10 reps (+11 pts)
• 20 lb x 10 reps (+11 pts)
• 25 lb x 8 reps (+11 pts)
• 25 lb x 8 reps (+11 pts)

Standing Biceps Cable Curl +81 pts

• 30 lb x 20 reps (+20 pts)
• 35 lb x 15 reps (+20 pts)
• 40 lb x 12 reps (+20 pts)
• 50 lb x 10 reps (+21 pts)

Alternate Hammer Dumbbell Curl +50 pts

• 12.5 lb x 21 reps (+25 pts)
• 12.5 lb x 21 reps (+25 pts)