Weeks 5-7

Day A) Upper Body

Perform each exercise consecutively. 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).

Perform a 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.

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

1. Lat Pulldown

2. Chest Compression

3. Cable Spread

4. Side Chest Compression

5. Back Rows

6. Chest Reverse Grip

7. Shoulder Press

8. Bicep Curl

9. Tricep Cable Pushdown

10. Resisted Crunch Front

11. Resisted Crunch Right

12. Resisted Crunch Left

Weeks 5 – 7

Day B) Lower Body

Perform a 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.

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

1. Leg Press

2. Seated Deadlifts

3. Calf Extensions

4. Calf Ext (Inner Toes)

5. Calf Ext (Outer Toes)

6. Hip Abductions

7. Hip Adductions

8. Dead Bugs