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Weeks 5 – 7
Day A) Chest, Back, Biceps, Triceps, and Shoulders
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Perform each exercise consecutively. 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
Perform an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).
Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets
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1. Shoulder Press
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2. Chest Squeeze
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3. Lateral Raise
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4. Reverse Fly
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5. Bicep Curl
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6. Tricep Extension
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7. Hammer Curl
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8. Tricep Kickbacks
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Weeks 5 – 7
Day B) Legs and Core
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Perform an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).
Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets
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1. ISO-SWINGS
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2. Hip Flexors/Lower Abs
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3. Leg Extension
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4. ISO-SQUATS
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5. Core Circles Large
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6. Hips and Core
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