Basic Workout Plan for Increasing Draw Weight

By Built4TheHunt Trainer: Courtney Perez

Goal:  Increase Bow Draw Weight

Monday- Back

• Bench Rows 4 x 10
• Lat Pulls 4 x 10
• Seated Rows 4 x 10
• Upright Rows 4 x10
• Rope pull downs 4 x 10

Tuesday- Shoulders

• Shoulder Press 4x10
• Kickbacks on fly machine 4x10
• Upright Rows 4x10
• Bent over rows 4 x10
• Shrugs  4x10
• Deltoid Flys  4x10

Wednesday- Active Recovery Day / Grip Strengthening

• 30 Min light Cardio
• Stretching
• Plate Pinches 3x10
• Forearm rope 3x10

Thursday - Arms

• Overhead ropes   3x10
• A-bar pushdowns  3x10
• Tricep Kickbacks  3x 10
• Hamer curls 3x10
• Reverse curls 3x 10
• E-Z bar curls  3x10
• Single arm isolated dumbbell curls 3x10

Friday- Chest

• Pec Deck 4x12
• Flat Bench 4x12
• Incline Bench 4x12
• Upper and Lower Cable crosses 4x12