WEDNESDAY: 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.

  Seated Dumbbell Overhead Press: 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.

  Seated Dumbbell Two-Arm Curl: 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.

  Plate Front Raise: 12 to 15 reps; weight will be light to moderate, so that you can get all of the reps with good form.

  Standing Barbell Curl: 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 Lateral Raise: 12 reps; weight will be moderate, so that you can get all of the reps with good form.

  Dumbbell Hammer Curl: 12 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.