TUESDAY: LEGS AND TRICEPS

• Dynamic Warm-Up

• Do an Ab Program. (See page 124.)

• Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.

  Barbell Back Squat: 15 reps; weight will be moderate, so that you can get all of the reps with good form.

  EZ-Bar Nosebuster: 12 reps; weight will be moderate, so that you can get all of the reps with good form.

  EZ-Bar (or Barbell) Triceps Press with Narrow Grip: go right into it with the same weight as the Nosebuster.

  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.

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

  Rope Triceps Extension—Overhead: 12 reps; weight will be light to moderate, so that you can get all of the reps with good form.

  Rope Triceps Extension in Front of Body: 12 reps; weight will be light to 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 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

  Dumbbell Bench Step-Up: 20 reps, 10 each leg; weight will be light, so that you can get all of the reps with good form.

  Bench Dip: 20 reps; really pay attention to form on this one.

  Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself and stay at the same dumbbell weight on each set.