Weeks 8 – 10

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 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. Lat Pulldown

2. Cable Spread

3. Back Rows

4. Upper Back Rows

5. Bicep Curl

6. Hammer Curl

7. Resisted Crunch Front

8. Resisted Crunch Right

9. Resisted Crunch Left

Weeks 8 – 10

Day B) Legs & Core

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. 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 8 – 10

Day C) Chest, Shoulders & Triceps

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. 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 Overhead