Weeks 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. Archer

4. Bicep Curl

5. Hammer Curl

6. Resisted Crunch Front

7. Resisted Crunch Right

8. 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. Leg Press

2. Calf Extensions

3. Leg Extension

4. Hip Abductions

5. Hip Adductions

6. 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. Deltoid Raise

6. Tricep Cable Pushdown

8. Overhead