Routine Day A – Chest, Back, Biceps, Triceps, and Shoulders
- 6 Days total, alternate between Day A and B (each day three times a week).
- Perform an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).
- Perform each exercise consecutively.
- Number of sets:
- Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets
Exercises
1: Shoulder Press
2: Chest Squeeze
3: Lateral Raise
4: Reverse Fly
5: Bicep Curl
6: Tricep Extension
7: Hammer Curl
8: Tricep Kickbacks
Routine Day B – Legs and Core
- 6 Days total, alternate between Day A and B (each day three times a week).
- Perform an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).
- Perform each exercise consecutively.
- Number of sets:Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets
Exercises
1: ISO-SWINGS
2: Lower Abs/Hip Flexors
3: Leg Extension
4: ISO-SQAUTS
5: Core Circles Large
6: Hips & Core
