Week 13

Day A) Back, Biceps & Core

Perform each exercise consecutively. 6 Days total, alternate between Day A, B, and C (each day twice a week).

Perform 25 Repetitions and hold the 25th for a 7 second isometric hold. *Low Resistance, focus on form and slow controlled reps.

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

1. Lat Pulldown

2. Cable Spread

3. Back Rows

4. Upper Back Rows

5. Bicep Curl

6. Hammer Grip Curl

7. Resisted Crunch Front

8. Resisted Crunch Right

9. Resisted Crunch Left

Week 13

Day B) Legs & Core

Perform each exercise consecutively. 6 Days total, alternate between Day A, B, and C (each day twice a week).

Perform 25 Repetitions and hold the 25th for a 7 second isometric hold. *Low Resistance, focus on form and slow controlled reps.

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

1. Lunges

2. Double Leg Press

3. Seated Deadlifts

4. Calf Extensions

5. Calf Ext (Inner Toes)

6. Calf Ext (Outer Toes)

7. Hip Abductions

8. Hip Adductions

9. Shrugs

10. Dead Bugs

Week 13

Day C) Chest, Shoulders & Triceps

Perform each exercise consecutively. 6 Days total, alternate between Day A, B, and C (each day twice a week).

Perform 25 Repetitions and hold the 25th for a 7 second isometric hold. *Low Resistance, focus on form and slow controlled reps.

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

1. Chest Compression

2. Lower Chest Compression

3. Upper Chest Compression

4. Side Chest Compression

5. Shoulder Press

6. Lateral Raises

7. Reverse Flys

8. Tricep Cable Pushdown

9. Tricep Extension