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.
Exercise animations © Gym visual, via the exercises-dataset.
