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.
