Weeks 11 – 12 ISO-FLO Routine

Weeks 11 - 12 Bow Classic Routine

Routine Day A – Chest, Shoulders, Triceps, and Core

  • 6 Days total, alternate between Day A and B (each day three times a week).
  • Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Upper Chest Fly

2: Shoulder Press

3: Upright Rows

4: Lateral Raise

5: Tricep Kickbacks

6: Tricep Overhead Extension

7: V-Ups

8: Dead Bugs

Routine Day B – Back, Shoulders, Legs and Biceps

  • 6 Days total, alternate between Day A and B (each day three times a week).
  • Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
  • Perform each exercise consecutively.
  • Number of sets:Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

Exercises

1: Back Rows

2: Face Pulls

3: Upper Back Row

4: Reverse Fly

5: Rotator Cuffs

6: Bicycles

7: Hammer Curls

8: Cable Curls