Weeks 8 – 10

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 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and 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

Weeks 8 – 10

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 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and 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