Weeks 2 – 4 ISO-BOW Routine

Weeks 2 - 4 ISO-BOW Routine

ROUTINE DAY A – Chest, Triceps, and Core

  • 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
  • Perform a 10 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 12 repetitions.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Chest Squeeze

2: Chest Circles

3: Tricep Extension

4: Tricep Kickbacks

5: Core Circles Large

6: Core Circles Medium

7: Core Circles Small

Routine Day B –  Back, Shoulders, Legs and Biceps

  • 4 Days total, alternate between Day A and Day B (A and B will be each be done twice)
  • Perform a 10 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 12 repetitions.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Shoulder Press

2: Lateral Raise

3: Reverse Fly

4: Bicep Curl

5: Leg Extension

6: Hammer Curl

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