Weeks 11 – 12
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 a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
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. Reverse Grip Curl
7. Resisted Crunch Front
8. Resisted Crunch Right
9. Resisted Crunch Left
Weeks 11 – 12
Day B) Legs & Core
Perform each exercise consecutively. 6 Days total, alternate between Day A, B, and C (each day twice a week).
Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
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
Weeks 11 – 12
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 a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets