Weeks 11 – 12 Power Pack Routine

Weeks 11 - 12 Power Pack Routine

Power Pack Weeks 11 - 12 Day A

https://youtu.be/-ubwq6mh9lY

Power Pack Weeks 11 - 12 Day B

https://youtu.be/MIiTFwPVbGI

Power Pack Weeks 11 - 12 Day C

https://youtu.be/XoMau18tF0w

Routine Day A – Back, Biceps & Core

  • 6 Days total, alternate between Day A, B, and C (each day twice 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.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Lat Pulldown

2: Cable Spread

3: Back Rows

4: Upper Back Rows

5: Bicep Curl

6: Hammer Curl

10: Resisted Crunch Front

11: Resisted Crunch Right

12: Resisted Crunch Left

Routine Day B – Legs & Core

  • 6 Days total, alternate between Day A, B, and C (each day twice 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.
  • Number of sets:Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

Exercises

1: Lunges

2: Double Leg Press

3: Seated Deadlifts

4: Calf Extensions

5: Calf Extensions (inner)

6: Calf Extensions (outer)

7: Hip Abductions

8: Hip Adductions

9. Shrugs

10: Deadbugs

Routine Day C – Chest, Shoulders & Triceps

  • 6 Days total, alternate between Day A, B, and C (each day twice 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.
  • Number of sets:Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

Exercises

1: Chest Compression

2: Lower Chest Compression

3: Upper Chest Compression

4: Side Chest Compression

5: Shoulder Press

6: Lateral Raises

7: Reverse Flys

8: Tricep Cable Pushdown

9. Tricep Overhead

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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.

Bullworker X5 Pro Handle Removal

Bullworker X5 Pro Handle Removal

The X5 Pro was precisely designed so that if you are not pulling straight up, the force to the side can cause the pin to jam. Therefore, if you either grip the sides of the handle or directly in the center the handle comes off. It does not take much force so if you are forcing it, reposition your hand and try to pull straight up from the center.