Routine Day A – Chest, Shoulders, Triceps, and Core
- 6 Days total, alternate between Day A and B (each day three times a week).
- Perform 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and a 7 second isometric hold.
- Number of sets:
- Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets
Exercises
1: Upper Chest Fly
2: Shoulder Press
3: Upright Rows
4: Lateral Raise
5: Tricep Kickbacks
6: Tricep Overhead Extension
7: V-Ups
8: Dead Bugs
Routine Day B – Back, Shoulders, Legs and Biceps
- 6 Days total, alternate between Day A and B (each day three times a week).
- Perform 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and a 7 second isometric hold.
- Perform each exercise consecutively.
- Number of sets:Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets
Exercises
1: Back Rows
2: Face Pulls
3: Upper Back Row
4: Reverse Fly
5: Rotator Cuffs
6: Bicycles
7: Hammer Curls
8: Cable Curls
