Routine Day A – Chest, Shoulders, Triceps, and Core
- 6 Days total, alternate between Day A and B (each day three times a week).
- Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
- Number of sets:
- Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets
Exercises
1: Upper Chest Fly
2: Shoulder Press
3: Upright Rows
4: Lateral Raise
5: Tricep Kickbacks
6: Tricep Overhead Extension
7: V-Ups
8: Dead Bugs
Routine Day B – Back, Shoulders, Legs and Biceps
- 6 Days total, alternate between Day A and B (each day three times a week).
- Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
- Perform each exercise consecutively.
- Number of sets:Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets
Exercises
1: Back Rows
2: Face Pulls
3: Upper Back Row
4: Reverse Fly
5: Rotator Cuffs
6: Bicycles
7: Hammer Curls
8: Cable Curls
