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.

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