A Fitter You in 2022: Week 13

The final sprint to the finish line! Keep Charging!

Upper Body

Legs & Lower Back

Routine

  • Perform each routine 2 times per week. You may stack/combine them as you please to fit for your schedule.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Upper Body

Perform 20 controlled reps and hold the final rep for 7 seconds.

  1. Chest Compression
  2. Lat Pulldown
  3. Lower Chest Compression
  4. Lat Pulldown Neutral Grip
  5. Upper Chest Compression
  6. Lat Pulldown Reverse Grip
  7. Side Chest Compressions
  8. Shoulder Presses
  9. Deltoid Raises
  10. Face Pulls
  11. Back Rows
  12. Reverse Flys
  13. Bicep Curls
  14. Tricep Extension Reverse Grip
  15. Resisted Crunches (front, left, right)

Legs & Low Back

Perform 20 controlled reps and hold the final rep for 7 seconds.

  1. Lunges
  2. Calf Extensions
  3. Seated Deadlifts
  4. Leg Extensions / Curls
  5. Hip Abductions
  6. Hip Adductions
  7. Deadlifts (Romanian Option)

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Workout Categories

Weeks 11 – 13: Chest/Tri, Back/Bi and Lower Body Splits

Weeks 11 – 13: Chest/Tri, Back/Bi and Lower Body Splits

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This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

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Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.

Do each routine 2 times per week. You can stack them and/or combine for one total body day.