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Weeks 5-7
Day A) Upper Body
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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
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1. Lat Pulldown
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2. Chest Compression
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3. Cable Spread
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4. Side Chest Compression
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5. Archer
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6. Chest Reverse Grip
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7. Bicep Curl
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8. Tricep Pushdown
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Weeks 5 – 7
Day B) Lower Body & Core
[/fusion_text][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]
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
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1. Leg Press
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2. Calf Extensions
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3. Leg Extension
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4. Hip Abductions
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5. Hip Adductions
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6. Dead Bugs
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7. Resisted Crunch Front
[/fusion_text][fusion_video video=”https://www.bullworker.com/wp-content/uploads/2021/01/SB-Resisted-Crunches.mp4″ video_webm=”” width=”” controls=”” preload=”” loop=”yes” autoplay=”no” mute=”yes” preview_image=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” css_id=”” overlay_color=”” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_right=”” border_radius_bottom_left=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” alignment=”” margin_top=”” margin_bottom=”” /][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ last=”no”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]
8. Resisted Crunch Right
[/fusion_text][fusion_video video=”https://www.bullworker.com/wp-content/uploads/2021/01/SB-Right-Resisted-Crunches.mp4″ video_webm=”” width=”” controls=”” preload=”” loop=”yes” autoplay=”no” mute=”yes” preview_image=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” css_id=”” overlay_color=”” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_right=”” border_radius_bottom_left=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” alignment=”” margin_top=”” margin_bottom=”” /][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_2″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ last=”no”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]
9. Resisted Crunch Left
[/fusion_text][fusion_video video=”https://www.bullworker.com/wp-content/uploads/2021/01/SB-Left-Resisted-Crunches.mp4″ video_webm=”” width=”” controls=”” preload=”” loop=”yes” autoplay=”no” mute=”yes” preview_image=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” css_id=”” overlay_color=”” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_right=”” border_radius_bottom_left=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” alignment=”” margin_top=”” margin_bottom=”” /][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
