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