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A Fitter You in 2022: Weeks 7 – 9

Continue your journey and keep charging!

Chest, Triceps & Abs

Legs & Lower Back

Back, Biceps & Core

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 a 7 second isometric hold followed by 12 controlled reps.

  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. Upper Chest Flys
  10. Reverse Grip Tricep Extension
  11. 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. Leg Extensions / Curls
  4. Seated Deadlifts
  5. Hip Abductions
  6. Hip Adductions

Back, Biceps & Core

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

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