Week 13

Day A) Chest, Shoulders, Triceps, and Core

Perform each exercise consecutively. 6 Days total, alternate between Day A and B (each day three times a week).

Perform 25 Repetitions and hold the 25th for a 7 second isometric hold.

FOUNDATION: 1 SET | ENHANCE: 2 SETS | PEAK: 3 SETS

1. Upwards Chest Fly

2. Shoulder Press

3. Upright Rows

4. Lateral Raises

5. Tricep Kickbacks

6. Tricep Overhead

7. V-Ups

8. Dead Bugs

Week 13

Day B) Back, Shoulders, Legs and Biceps

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. Back Rows

2. Face Pulls

3. Upper Back Row

4. Reverse Fly

5. Rotator Cuffs

6. Bicycles

7. Hammer Curls

8. Cable Curls