14 WEEK STRENGTH PROGRAMMING - WEEK 10 ISOMETRIC FOCUS LIFTS
WORKOUT 1
Workout 1 - Isometric Upper Focus (Chest/Back)
Pairing 1 - 4 Rounds
8 Multi Grip Incline Barbell Chest Press (Angled Grip, 1411)
6 Pull Ups (Banded, 1411 Tempo)
8 Glider Body Saws (1411 Tempo)
Pairing 2 - 4 Rounds
10 Incline DB Chest Flyes (1411 Tempo)
8 Inverted Barbell Rows (1411 Tempo)
6/6 GHD Iron Cross (1011 Tempo)
Pairing 3 - 4 Rounds
12 Low to High Band Chest Flyes (1411 Tempo, Squeeze in middle)
8 Barbell Good Mornings (1011 Tempo)
8 Reverse Crunches (1311 Tempo, hold at top)
Pairing 4 - 3 Round Finisher
10 DB Hammer Curls (1411 Tempo)
10 DB Tricep Skull Crushers (1411 Tempo)
Mobility - :90 @ Each
WORKOUT 2
Workout 2 - Isometric Lower & Core Focus
Set 1 - 3 Rounds
10/8/6/6 Barbell Back Squats (1411 Tempo)
12 Kneeling TRX Core Extentions (1411 Tempo)
8/8 Mini Band Hydrant Extensions (1411 Tempo)
Set 2 - 3 Rounds
6 GHD Glute Ham Rise (1311 Tempo)
8/8 Barbell Landmine Bus Drivers (1011 Tempo)
Set 3 - 3 Rounds
8/8 DB Box Step Ups (1311 Tempo)
8 Hanging Knee Tuck to Pikes (1311 Tempo)
Set 4 - 3 Rounds Finisher
15/15 Resistance Band/Cable Terminal Knee Extensions (1411 Tempo)
15 KB Weighted Calf Raises (1411 Tempo)
Mobility - :90 @ Each
WORKOUT 3
Workout 3 - Isometric Upper Focus (Shoulders/Bis/Tris)
Series 1 - 3 Rounds
12/10/8/6 Barbell Shoulder Press (1311 Tempo)
8 Incline DB Supinated Curls (1041 Tempo)
Series 2 - 3 Rounds
8 Seated DB Overhead Tricep Extensions (3011 Tempo)
12 Trap Bar Shoulder Shrugs (1311 Tempo)
Series 3 - 3 Rounds
8/8 1 Arm Viking Press (1311 Tempo)
12 Resistance Band + Strap Tricep Extensions (1141 Tempo)
Series 4 - 3 Rounds
10 DB Palms Up Forward Shoulder Raises (1311 Tempo)
8 Barbell Curls (1411 Tempo, hold at 1/2 Rep)
Mobility - 2 Rounds :30 @ Each Move
WORKOUT 4
Workout 4 - Isometric Lower & Core Focus
Pairing 1 - 4 Rounds
8/8 KB Cossack Squats off Incline Block (1411 Tempo)
6/6 Oblique Reverse Crunches (1311 Tempo)
Pairing 2 - 4 Rounds
8 Weighted GHD Prone Extensions (1311 Tempo)
10 Resistance Band Overhead Stability Press (1411 Tempo)
Pairing 3 - 4 Rounds
8/8 Trap Bar Split Stance Deadlifts (1311 Tempo)
8/8 PVC Pipe Resisted Dead Bugs (1411 Tempo)
Pairing 4 - 4 Rounds
8 Barbell Hip Thrusts off Bench (1411 Tempo)
10 Med Ball Butterfly Sit Ups (1011 Tempo)
Mobility - 2 Sets of 10 Reps Each Side
WORKOUT 5
Workout 5 - Isometric Upper Focus (Chest/Back)
Set 1 - 4 Rounds
10/8/6/6 Barbell Chest Press (1411 Tempo)
8/8 1 Arm DB Bent Over Row (1411 Tempo)
Set 2 - 4 Rounds
10 High to Low Band Chest Flyes (1411 Tempo)
10 Incline Bench DB Reverse Flyes (1041 Tempo)
Set 3 - 4 Rounds
8 TRX Reverse Flyes (1411 Tempo)
4 Chest Dips (1411 Tempo)
Set 4 - 3 Rounds
8/8 DB Cross Body Curls (1041 Tempo)
8 GHD Sit Ups (1311 Tempo)
8 Tricep Box Dips (1411 Tempo)
Mobility - 2 Rounds :30 @ Each Move