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.