Weeks 8 – 10 ISO-BOW Routine

Weeks 8 - 10 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 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and a 7 second isometric hold.
  • 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 15 Repetitions and hold the 15th for a 7 second isometric hold. Immediately follow with 10 repetitions and a 7 second isometric hold. Finish with 5 repetitions and a 7 second isometric hold.
  • 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

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Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

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When it comes to arm strength and definition, the triceps often don’t get the attention they deserve. Located on the back of your upper arm, the triceps are essential for both functional strength and aesthetic appeal. In this blog, we’ll dive into what triceps are, why they’re important, and how you can target them effectively with a fast tricep workout.