Bow Classic Total Body Exercise

Take your training to the next level with this thorough total body blast.
  • Perform each exercise consecutively for 1 set.
  • 7 Second isometric hold followed by 12 controlled isotonic reps (compression and release).
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

EXERCISES

  1. Chest Compressions
  2. Cable Spreads
  3. Upper Chest Compressions
  4. Archers
  5. Lower Chest Compression s
  6. Lat Pulldowns
  7. Seated Back Rows
  8. Deadlifts
  9. Calf Extensions
  10. Seated Deadlifts
  11. Hip Abductions
  12. Hip Adductions
  13. Resisted Crunches (all sides)
  14. Tricep Cable Pushdowns
  15. Bicep Cable Curls

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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.