Weeks 11 – 12 Power Pack Routine

Weeks 11 - 12 Bow Classic Routine

Power Pack Weeks 11 - 12 Day A

Power Pack Weeks 11 - 12 Day B

Power Pack Weeks 11 - 12 Day C

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