Weeks 5 – 7 ISO-BOW Routine

Weeks 11 - 12 ISO-BOW Routine

Routine Day A – Chest, Back, Biceps, Triceps, and Shoulders

  • 6 Days total, alternate between Day A and B (each day three times a week).
  • Perform an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Shoulder Press

2: Chest Squeeze

3: Lateral Raise

4: Reverse Fly

5: Bicep Curl

6: Tricep Extension

7: Hammer Curl

8: Tricep Kickbacks

Routine Day B – Legs and Core

  • 6 Days total, alternate between Day A and B (each day three times a week).
  • Perform an 8 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions. Take 3 seconds per direction (example shoulder press. Three seconds from shoulder to extension and three seconds back down to your shoulder).
  • Perform each exercise consecutively.
  • Number of sets:Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

Exercises

1: ISO-SWINGS

2: Lower Abs/Hip Flexors

3: Leg Extension

4: ISO-SQAUTS

5: Core Circles Large

6: Hips & Core