Weeks 5-7
Day A) Upper Body
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 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets
1. Lat Pulldown
2. Chest Compression
3. Cable Spread
4. Side Chest Compression
5. Archer
6. Chest Reverse Grip
7. Bicep Curl
8. Tricep Pushdown
Weeks 5 – 7
Day B) Lower Body & Core
Perform a 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
