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. Archer

4. Bicep Curl

5. Hammer Curl

6. Resisted Crunch Front

7. Resisted Crunch Right

8. 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. Leg Press

2. Calf Extensions

3. Leg Extension

4. Hip Abductions

5. Hip Adductions

6. 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

1. Chest Compression

2. Lower Chest Compression

3. Upper Chest Compression

4. Side Chest Compression

5. Deltoid Raise

6. Tricep Cable Pushdown

8. Overhead