ROUTINE DAY A – Chest, Shoulders, Triceps, and Core
- 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
- 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: Upper Chest Fly
2: Shoulder Press
3: Tricep Kickbacks
4: Tricep Overhead
5: V-Ups
6: Dead Bugs
Routine Day B – Back, Shoulders, and Biceps
- 4 Days total, alternate between Day A and Day B (A and B will be each be done twice)
- 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: Back Rows
2: Upper Back Rows
3: Reverse Fly
4: Bicep Curl
5: Lateral Raise
6: Hammer Curl
