FRIDAY: 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.
Dead Lift
15 reps; weight will be moderate, so that you can get all of the reps with good form.
Lying J Press
(demonstration image coming soon)
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.
■ Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.
Dumbbell Walking Lunge
15 steps with each leg; weight will be light to moderate, so that you can get all of the reps with good form.
(Heavy) V-Bar Triceps Extension
10 reps; weight will be heavy, but get all of the reps with good form.
V-Bar Triceps Extension
10 reps; weight will be moderate, but 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.
■ Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.
Leg Extension
12 reps; weight will be moderate, so that you can get all of the reps with good form.
Leg Curl
12 reps; weight will be moderate, so that you can get all of the reps with good form.
One-Arm Dumbbell Lying Triceps Extension
12 reps each arm.
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight on each set.
■ After the workout: Go directly into low- to medium-intensity cardio. Can be any variant that you like (stairs, treadmill, rower, jogging outside), but you must keep a consistent pace, with your heart rate in the 120-to-130 range for at least 20 minutes.
Exercise animations © Gym visual, via the exercises-dataset.
