1 set 30 sec Goblet Squat Iso Hold
Goblet Squat
Barbell Back Squat- 60 sec rest
1 set 30 sec Barbell RDL Iso Hold at Initial Position
Barbell RDL
Barbell Deadlift- 60 sec rest
1 set 30 second Calf Raise Iso Hold
Standing Calf Raise Machine
Single Leg Standing Calf Raise Machine
Up Next in Month 12
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M12 At the Gym Day 2 - Back & Biceps
1 Set Skydive Iso Hold (30 sec)
Chest Supported Row Machine
Lat Pulldown
Barbell Row
DB Curl Iso Hold 30 seconds
Standing Supinating Curls
Standing Hammer Curls
Preacher Curl -
M12 At the Gym Day 3 - Glutes, Chest ...
2 sets of: 20 Banded Lateral Walks Each Way to 2x: 10 sec banded glute bridge iso hold into 10 Banded Glute Bridges
Deep Goblet Squat
Banded Barbell Hip Thrust- 60 sec rest
1 set 30 second chest fly iso hold
DB Chest Flies
DB Chest Press
1 set Ab Tuck Hold 30 seconds
20 Ab Tucks (modified v up) ... -
M12 At the Gym Day 4 - Shoulders & Tr...
1 set 30 second DB Overhead Press Iso Hold at Bottom
DB Overhead Press
Tri-Set:
DB Lateral Raise
DB Front Raise
DB Bilateral Bent Over Rear Delt Raise
1 set 30 second Bilateral DB Skullcrusher Iso Hold at Initial Position
Bilateral DB Skullcrushers
Rolling Skullcrusher on Floor
Triceps Pushups
