Routine Day A – Upper body
- 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
- Perform a 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
- 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: Back Rows
6: RG Chest Compression
7: Shoulder Press
8: Bicep Curl
9: Tricep Cable Pushdown
10: Resisted Crunch Front
11: Resisted Crunch Right
12: Resisted Crunch Left
Routine Day B – Lower body
- 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
- Perform a 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
- Perform each exercise consecutively.
- Number of sets:Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets
Exercises
1: Double Leg Press
2: Seated Deadlifts
3: Calf Extensions
4: Calf Extensions (inner)
5: Calf Extensions (outer)
6: Hip Abductions
7: Hip Adductions
8. Deadbugs
