Weeks 11 – 12 ISO-BOW Routine

Weeks 11 - 12 ISO-BOW Routine

Routine Day A – Chest, Back, Biceps, Triceps, and Shoulders

  • 6 Days total, alternate between Day A and B (each day three times a week).
  • Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Shoulder Press

2: Chest Squeeze

3: Lateral Raise

4: Reverse Fly

5: Bicep Curl

6: Tricep Extension

7: Hammer Curl

8: Tricep Kickbacks

Routine Day B – Legs and Core

  • 6 Days total, alternate between Day A and B (each day three times a week).
  • Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
  • Perform each exercise consecutively.
  • Number of sets:Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

Exercises

1: ISO-SWINGS

2: Lower Abs/Hip Flexors

3: Leg Extension

4: ISO-SQAUTS

5: Core Circles Large

6: Hips & Core

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Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

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When it comes to arm strength and definition, the triceps often don’t get the attention they deserve. Located on the back of your upper arm, the triceps are essential for both functional strength and aesthetic appeal. In this blog, we’ll dive into what triceps are, why they’re important, and how you can target them effectively with a fast tricep workout.