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

Chest, Triceps & Abs

Perform 8 controlled reps with higher resistance (8th rep should be challenging) and hold the final rep for 7 seconds.

1. Chest Compression
2. Tricep Cable Pushdown
3. Lower Chest Compression
4. Resisted Crunches
5. Upper Chest Compression
6. Left Resisted Crunches
7. Side Chest Compressions
8. Right Resisted Crunches
9. Shoulder Presses
10. Upper Chest Flys
11. Reverse Grip Tricep Extension
12. Thoracic Lunge Chest Compression

Legs & Low Back

Perform 12 controlled reps and hold the finPerform a 7 second isometric hold followed by 12 controlled reps.

1. Lunges
2. Calf Extensions
3. Seated Deadlifts
4. Leg Extensions / Curls
5. Front Squats
6. Hip Abductions
7. Hip Adductions

Back, Biceps & Core

Perform 8 controlled reps with higher resistance (8th rep should be challenging) and hold the final rep for 7 seconds.

1. Lat Pulldown
2. Back Rows
3. Face Pulls
4. Reverse Flys
5. Bicep Curls
6. Cable Spreads
7. Bicep Curls
8. Lateral Raises
9. Deadbugs
10. Lunges Thoracic Cable Spreads