Weeks 5 – 7 Steel Bow Routine

Weeks 11 - 12 Bow Classic Routine

Routine Day A – Upper body

  • 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
  • Perform a 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Lat Pulldown

2: Chest Compression

3: Cable Spread

4: Side Chest Compression

5: Arhcers

6: RG Chest Compression

7: Bicep Curl

8: Tricep Cable Pushdown

Routine Day B – Lower body & Core

  • 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
  • Perform a 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
  • Perform each exercise consecutively.
  • Number of sets:Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

Exercises

1: Leg Press

2: Calf Extensions

3: Leg Extensions

4: Hip Abductions

5: Hip Adductions

6: Dead Bugs

7: Resisted Crunch

8: Resisted Crunch Right

9: Resisted Crunch Left