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

Chest, Triceps & Abs

Perform 12 controlled reps followed by a 7 second isometric hold.

1. Chest Compression
2. Lower Chest Compression
3. Upper Chest Compression
4. Side Chest Compression
5. Reverse Grip Chest Compression
6. Tricep Cable Pushdown
7. Reverse Grip Tricep Extension
8. Resisted Crunches

Back, Biceps & Core

Perform 12 controlled reps and hold the final rep for a 7 second isometric contraction.

1. Lat Pulldown
2. Back Rows
3. Reverse Flys
4. Cable Spread isometric holds (low, medium, high)
5. Bicep Curls
6. Hammer Curls
7. Deadbugs

Legs & lower Back

Perform 12 controlled reps and hold the final rep for a 7 second isometric contraction.

1. Lunges
2. Calf Extensions
3. Hip Abductions
4. Hip Adductions
5. Seated Deadlifts