Weeks 11 – 12 Steel Bow Routine

Weeks 11 - 12 Steel Bow Routine

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.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Lat Pulldown

2: Cable Spread

3: Archer

4: Bicep Curl

5: Hammer Curl

6: Resisted Crunch

7: Resisted Crunch Right

8: 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.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Leg Press

2: Calf Extension

3: Leg Extension

4: Hip Abductions

5: Hip Adductions

6: Dead Bugs

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.
  • Perform each exercise consecutively.
  • 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: Deltoids Raise

6: Tricep Cable Pushdown

7: Tricep Overhead

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