FRIDAY: LEGS AND TRICEPS

• Dynamic Warm-Up

• Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.

  Reverse Lunge: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.

  Straight-Bar Triceps Extension: sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.

  Rest 1 minute and then repeat circuit until done.

• Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

  Leg Extension: 10 to 12 reps; weight will be light to moderate, so that you can get all of the reps with good form and a good isometric contraction at the peak.

  French Press: 10 to 12 reps.

  Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

• Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

  Barbell Front Squat: 10 reps; weight will be moderate, so that you can get all of the reps with good form.

  Rope Triceps Extension in Front of Body: 15 reps; weight will be moderate, so that you can get all of the reps with good form.

  Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.