Weeks 2 – 4 ISO-FLO Routine

Weeks 2 - 4 Bow Classic Routine

ROUTINE DAY A – Chest, Shoulders, Triceps, and 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: Upper Chest Fly

2: Shoulder Press

3: Tricep Kickbacks

4: Tricep Overhead

5: V-Ups

6: Dead Bugs

Routine Day B –  Back, Shoulders, and 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: Back Rows

2: Upper Back Rows

3: Reverse Fly

4: Bicep Curl

5: Lateral Raise

6: Hammer Curl