Week 13

Day A) Chest, Back, Biceps, Triceps, and Shoulders

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

Perform 25 Repetitions and hold the 25th for a 7 second isometric hold.

FOUNDATION: 1 SET | ENHANCE: 2 SETS | PEAK: 3 SETS

1. Shoulder Press

2. Chest Squeeze

3. Lateral Raise

4. Reverse Fly

5. Bicep Curl

6. Tricep Extension

7. Hammer Curl

8. Tricep Kickbacks

Week 13

Day B) Legs and Core

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

Perform 25 Repetitions and hold the 25th for a 7 second isometric hold.

FOUNDATION: 1 SET | ENHANCE: 2 SETS | PEAK: 3 SETS

1. ISO-SWINGS

2. Hip Flexors/Lower Abs

3. Leg Extension

4. ISO-SQUATS

5. Core Circles Large

6. Hips and Core