FRIDAY: LEGS AND TRICEPS
■ Dynamic Warm-Up
This is the Week 1 Friday workout, with the rest between sets cut down to 50 seconds.
■ Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.
Reverse Lunge
Sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
Straight-Bar Triceps Extension
Sets of 15, 12, 10, 10, and 10 reps; weight will be moderate, so that you can get all of the reps with good form.
Rest 50 seconds 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 Extension
10 to 12 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.
French Press
10 to 12 reps.
Rest 50 seconds 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.
Barbell Front Squat
10 reps; weight will be moderate, so that you can get all of the reps with good form.
Rope Triceps Extension in Front of Body
15 reps; weight will be moderate, so that you can get all of the reps with good form.
Rest 50 seconds 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.
