Weeks 5 – 7
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 an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).
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 5 – 7
Day B) Back, Shoulders, Legs and Biceps
Perform an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).
