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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Workout Categories

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

15 Minutes, 5 Minutes, Back, Biceps, Bow Classic, Chest, Core, Growth, Intermediate, ISO-FLO, ISO-Motion, Isometrics, Isometrics with Isotonic, Legs, Light, Multiple Videos, Shoulders, Steel Bow, Strength, Time to Thrive in 2025, Total Body, Triceps, X5 Pro

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.