Routine
- Perform each routine 2 times per week. You may stack/combine them as you please to fit for your schedule.
- Number of sets:
- Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets
Day A: Upper Body
7 second hold with 70% of your max effort and finish with 12 controlled repetitions.
1. Chest Compression
2. Shoulder Presses
3. Low Chest Compressions
4. Latteral Deltoid Raises
5. Upper Chest Flys
6. Tricep Cable Push Downs
7. Side Chest Compressions
8. Reverse Grip Tricep Extensions
9. Bicep Curls
10. Tricep Extension Reverse Grip
Day B: Back, Shoulders, Biceps, and Core
7 second hold with 70% of your max effort and finish with 12 controlled repetitions.
1. Lat Pulldowns
2. Back Rows
3. Cable Spreads
4. Face Pulls
5. Reverse Flys
6. Bicep Curls
7. Resisted Crunches
8. Resisted Crunches Left
9. Resisted Crunches Right
10. Bicep Curls Hammer Grip
Day C: Lower Body
7 second hold with 70% of your max effort and finish with 12 controlled repetitions.
1. Lunges
2. Leg Extensions / Leg Curls
3. Leg Presses
4. Calf Extensions (Straight, Right, and Left Pointed Toes)
5. Hip Abductions
6. Hip Adductions
7. Seated Deadlifts
