Weeks 8 – 10
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 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and a 7 second isometric hold.
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 8 – 10
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 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and a 7 second isometric hold.
