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.