Weeks 2 – 4 Steel Bow

Weeks 2 - 4 Bow Classic Routine

Routine Day A – Chest, 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

ROUTINE DAY A – Chest, triceps & CORE

Exercises

1: Chest Compression

2: Side Chest Compression

3: RG Chest Compression

4: Tricep Extension

5: Tricep Overhead

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: One Legged Press

4: Deltoid Raise

5: HIp Abduction

6: Hip Adductions

7: Bicep Curl