Weeks 2-4

Day A) Chest, Triceps, and Core

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 10 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 12 repetitions.

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

1. Chest Squeeze

2. Chest Circles

3. Tricep Extension

4. Tricep Kickbacks

5. Core Circles Large

6. Core Circles Medium

8. Core Circles Small

Weeks 2-4

Day B) Back, Shoulders, Legs and Biceps

1. Shoulder Press

2. Lateral Raise

3. Reverse Fly

4. Bicep Curl

5. Leg Extension

6. Hammer Curl