Superset all 8 exercises and try not to rest between 15-10-5 reps.
15 reps followed by a 7 second isometric hold
10 reps followed by a 7 second isometric hold
5 reps followed by a 7 second isometric hold
Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.
Do each routine 2 times per week. You can stack them and/or combine for one total body day.
Perform an isometric hold of 7 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.
Do each routine 2 times per week. You can stack them and/or combine for one total body day.
70% – 80% of your maximum effort, upper body and lower body split Day A and B.