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Weeks 8 – 10
Day A) Chest, Back, Biceps, Triceps, and Shoulders
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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
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1. Shoulder Press
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2. Chest Squeeze
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3. Lateral Raise
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4. Reverse Fly
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5. Bicep Curl
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6. Tricep Extension
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7. Hammer Curl
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8. Tricep Kickbacks
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Weeks 8 – 10
Day B) Legs and Core
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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
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1. ISO-SWINGS
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2. Hip Flexors/Lower Abs
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3. Leg Extension
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4. ISO-SQUATS
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5. Core Circles Large
[/fusion_text][fusion_video video=”https://www.bullworker.com/wp-content/uploads/2021/01/Large-Core-Circles.mp4″ video_webm=”” width=”” controls=”” preload=”” loop=”yes” autoplay=”no” mute=”yes” preview_image=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” css_id=”” overlay_color=”” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_right=”” border_radius_bottom_left=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” alignment=”” margin_top=”” margin_bottom=”” /][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ last=”no”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]
6. Hips and Core
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