WEDNESDAY: DELTOIDS AND BICEPS
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Dynamic Warm-Up
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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.
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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.
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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.