Weeks 8 – 10
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 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.
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 8 – 10
Day B) Legs & Core
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.
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 8 – 10
Day C) Chest, Shoulders & Triceps
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.
