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
