Weeks 8 – 10
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 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and a 7 second isometric hold.
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 8 – 10
Day B) Legs & Core
Perform 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and a 7 second isometric hold.
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 8 – 10
Day C) Chest, Shoulders & Triceps
Perform 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and a 7 second isometric hold.
