Weeks 2-4

Day A) Chest, Triceps, and Core

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 10 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 12 repetitions.

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

1. Chest Compression

2. Side Chest Compression

3. Reverse Grip Chest

4. Tricep Pushdown

5. Tricep Overhead

6. Resisted Crunch Front

7. Resisted Crunch Right

8. Resisted Crunch Left

Day B) Back, Legs, Shoulders and Biceps

1. Lat Pulldown

2. Cable Spread

3. One Legged Press

4. Deltoid Raise

5. Hip Abductions

6. Hip Adductions

7. Bicep Cable Curl

8. Bicep Cable Curl