Weeks 8 – 10 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 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.
  • 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 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: Back Rows

2: Face Pulls

3: Upper Back Row

4: Reverse Fly

5: Rotator Cuffs

6: Bicycles

7: Hammer Curls

8: Cable Curls