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).

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