ROUTINE DAY A – CHEST, Legs, 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: Lunges
6: Hip Abductions
7: Hip Adductions
8: Resisted Crunch Front
9: Resisted Crunch Right
10: Resisted Crunch Left
11: Dead Bugs
Routine Day B – Back, 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: Back Rows
4: Reverse Fly
35 Shoulder Press
6: Bicep Curl
7: Lateral Raise
7: Hammer Curl
