Weeks 2-4

Day A) Chest, Shoulders, Triceps, and Core

Perform each exercise consecutively. 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).

Perform a 10 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 12 repetitions.

Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets

1. Upwards Chest Fly

2. Shoulder Press

3. Tricep Kickbacks

4. Tricep Overhead

5. V-Ups

6. Dead Bugs

Weeks 2-4

Day B) Back, Shoulders, and Biceps

1. Back Rows

2. Upper Back Row

3. Reverse Fly

4. Bicep Curl

5. Lateral Raises

6. Hammer Curl