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.

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

7. Resisted Crunch Front

8. Resisted Crunch Right

9. Resisted Crunch Left