Weeks 5-7
Day A) Upper Body
Perform each exercise consecutively. 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.
Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets
1. Lat Pulldown
2. Chest Compression
3. Cable Spread
4. Side Chest Compression
7. Back Rows
6. Chest Reverse Grip
8. Bicep Curl
9. Tricep Cable Pushdown
10. Resisted Crunch Front
11. Resisted Crunch Right
12. Resisted Crunch Left
Weeks 5 – 7
Day B) Lower Body
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.
