Weeks 11 – 12
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 a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
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
Weeks 11 – 12
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 a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.