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Exercise
Day 2
Day 1
Set 1
Set 2
Set 3
Set 4 Set 1
Set 2
Set 3
Day 3
Set 4 Set 1
Set 2
Set 3
Set 4
Touch Downs
Wall Pushes
Gun Show
Self Arm Wrestling
Arm Extensions
Wall Extensions
Scissors
Palm Pushes
Field Goals
Field Goal Pushes
Standing Ab Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout 1)
Exercise
Day 1
Day 2
Day 3
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon
Week 2
Day 2
Day 1
Set 1
Set 2
Set 3
Set 4 Set 1
Set 2
Set 3
Day 3
Set 4 Set 1
Set 2
Set 3
Set 4
Touch Downs
Wall Pushes
Gun Show
Self Arm Wrestling
Arm Extensions
Wall Extensions
Scissors
Palm Pushes
Field Goals
Field Goal Pushes
Standing Ab Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout 1)
Exercise
Day 1
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon
Day 2
Day 3
Week 3
Day 2
Day 1
Set 1
Set 2
Set 3
Set 4 Set 1
Set 2
Set 3
Day 3
Set 4 Set 1
Set 2
Set 3
Set 4
Touch Downs
Wall Pushes
Gun Show
Self Arm Wrestling
Arm Extensions
Wall Extensions
Scissors
Palm Pushes
Field Goals
Field Goal Pushes
Standing Ab Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout 1)
Exercise
Day 1
Day 2
Day 3
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon
Week 4
Day 2
Day 1
Set 1
Set 2
Set 3
Set 4 Set 1
Set 2
Set 3
Day 3
Set 4 Set 1
Set 2
Set 3
Set 4
Touch Downs
Wall Pushes
Gun Show
Self Arm Wrestling
Arm Extensions
Wall Extensions
Scissors
Palm Pushes
Field Goals
Field Goal Pushes
Standing Ab Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout 1)
Exercise
Day 1
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon
Day 2
Day 3
Week 5
Exercise
Day 2
Day 3
Day 4
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Touch Downs
Wall Pushes
Gun Show
Self Arm
Wrestling
Arm Extensions
Wall
Extensions
Scissors
Palm Pushes
Field Goals
Field Goal
Pushes
Standing Ab
Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring
Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout 1)
Exercise
The Punch
Day 1
Day 2
Day 3
Day 4
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon
Isometrics Strength Training Log
Week 6
Exercise
Day 2
Day 3
Day 4
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Touch Downs
Wall Pushes
Gun Show
Self Arm
Wrestling
Arm Extensions
Wall
Extensions
Scissors
Palm Pushes
Field Goals
Field Goal
Pushes
Standing Ab
Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring
Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout 1)
Exercise
The Punch
Day 1
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon
Isometrics Strength Training Log
Day 2
Day 3
Day 4
Week 7
Exercise
Day 2
Day 3
Day 4
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Touch Downs
Wall Pushes
Gun Show
Self Arm
Wrestling
Arm Extensions
Wall
Extensions
Scissors
Palm Pushes
Field Goals
Field Goal
Pushes
Standing Ab
Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring
Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout 1)
Exercise
The Punch
Day 1
Day 2
Day 3
Day 4
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon
Isometrics Strength Training Log
Week 8
Week 8: The only time you should be resting is during your exhalation.
Never rest on an "in" breath.
Part 1: Isolated Isometrics Routine
Day 1
Exercise
Day 2
Day 3
Day 4
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Touch Downs
Wall Pushes
Gun Show
Self Arm
Wrestling
Arm Extensions
Wall
Extensions
Scissors
Palm Pushes
Field Goals
Field Goal
Pushes
Standing Ab
Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring
Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout 1)
Exercise
The Punch
Day 1
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon
Isometrics Strength Training Log
Day 2
Day 3
Day 4