Weeks 2 – 4 Bow Classic Routine

Weeks 2 - 4 Bow Classic Routine

ROUTINE DAY A – CHEST, TRICEPS & CORE

  • 4 Days total, alternate between Day A and Day B (A and B will be each be done twice)
  • Perform a 10 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 12 repetitions.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Chest Compression

2: Side Chest Compression

3: RG Chest Compression

4: Tricep Cable Pushdown

5: Tricep Extension

6: Resisted Crunch Front

7: Resisted Crunch Right

8: Resisted Crunch Left

Routine Day B – Back, Legs, shoulders & biceps

  • 4 Days total, alternate between Day A and Day B (A and B will be each be done twice)
  • Perform a 10 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 12 repetitions.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Lat Pulldown

2: Cable Spread

3: Deltoid Raise

4: Deadlifts

35 One LeggedPress

6: Bicep Cable Curl

7: Hammer Curl

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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.