Weeks 5 – 7

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

Perform each exercise consecutively. 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).

Perform an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).

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 5 – 7

Day B) Legs and Core

Perform an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).

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