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).
