TUESDAY: 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.

Barbell Back Squat: sets of 20, 15, 12, 10, 5, 8, and 16 reps; weight will be moderate, so that you can get all of the reps with good form.

V-Bar Triceps Extension: sets of 20, 15, 12, 10, 5, 8, and 16 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 Curl: 12 to 15 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.

One-Arm Dumbbell Lying Triceps Extension: 10 to 12 reps each arm.

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

Two-Arm, One-Dumbbell Overhead Triceps Extension: 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.