Weeks 8 – 10 Steel Bow Routine

Weeks 8 - 10 Steel Bow Routine

Routine Day A – Back Biceps & Core

  • 6 Days total, alternate between Day A, B, and C (each day twice 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: Lat Pulldown

2: Cable Spread

3: Archer

4: Bicep Curl

5: Hammer Curl

6: Resisted Crunch

7: Resisted Crunch Right

8: Resisted Crunch Left

Routine Day B – Legs & Core

  • 6 Days total, alternate between Day A, B, and C (each day twice 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: Leg Press

2: Calf Extension

3: Leg Extension

4: Hip Abductions

5: Hip Adductions

6: Dead Bugs

Routine Day C – Chest Shoulders & Triceps

  • 6 Days total, alternate between Day A, B, and C (each day twice 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: Chest Compression

2: Lower Chest Compression

3: Upper Chest Compression

4: Side Chest Compression

5: Deltoids Raise

6: Tricep Cable Pushdown

7: Tricep Overhead

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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.