Weeks 11 – 12

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 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. Shoulder Press

2. Chest Squeeze

3. Lateral Raise

4. Reverse Fly

5. Bicep Curl

6. Tricep Extension

7. Hammer Curl

8. Tricep Kickbacks

Weeks 11 – 12

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 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. ISO-SWINGS

2. Hip Flexors/Lower Abs

3. Leg Extension

4. ISO-SQUATS

5. Core Circles Large

6. Hips and Core