Weeks 11 – 12

Day A) Back, Biceps & Core

Perform each exercise consecutively. 6 Days total, alternate between Day A, B, and C (each day twice a week).

Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.

Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets

1. Lat Pulldown

2. Cable Spread

3. Back Rows

4. Bicep Curl

5. Hammer Curl

6. Resisted Crunch Front

7. Resisted Crunch Right

8. Resisted Crunch Left

Weeks 11 – 12

Day B) Legs & Core

Perform each exercise consecutively. 6 Days total, alternate between Day A, B, and C (each day twice a week).

Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.

Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets

1. Lunges

2. Double Leg Press

3. Seated Deadlifts

4. Calf Extensions

5. Calf Ext (Inner Toes)

5. Calf Ext (Outer Toes)

7. Hip Abductions

8. Hip Adductions

Weeks 11 – 12

Day C) Chest, Shoulders & Triceps

Perform each exercise consecutively. 6 Days total, alternate between Day A, B, and C (each day twice a week).

Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.

Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets

1. Chest Compression

2. Lower Chest Compression

3. Upper Chest Compression

4. Side Chest Compression

5. Deltoid Raise

6. Overhead Cable Spread

7. Tricep Cable Pushdown

8. Tricep Overhead