Week 1 Bow Classic Routine

Weeks 11 - 12 Bow Classic Routine

Routine Day A – Back Biceps & Core

  • Train every other day for the Week.
  • 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: Lat Pulldown

2: Chest Compression

3: Cable Spread

4: Side Chest Compression

5: Deadlift

6: One Legged Press

7: Bicep Cable Curl

8: Tricep Pushdown

9: Resisted Crunch

10: Resisted Crunch Right

11: Resisted Crunch Left

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