SATURDAY: DELTOIDS AND BICEPS
■ Dynamic Warm-Up
■ Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.
Barbell Upright Row
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.
Triple Dumbbell Curl
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.
Seated Dumbbell Overhead Press
10 to 12 reps; weight will be light to moderate, so that you can get all of the reps with good form.
Straight-Bar Cable Curl
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.
Dumbbell Rotating Lateral Raise
12 reps; weight will be moderate, so that you can get all of the reps with good form.
Dumbbell Alternating Curl
20 reps, 10 each arm; 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.
Exercise animations © Gym visual, via the exercises-dataset.
