SATURDAY: DELTOIDS AND BICEPS
■ Dynamic Warm-Up
■ Do an Ab Program
This is the Week 3 Saturday workout, with the rest between sets cut down to 50 seconds.
■ Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.
Neutral-Grip Machine Overhead Press
12 reps; weight will be moderate, so that you can get all of the reps with good form.
Dumbbell Alternating Curl
10 reps each arm; weight will be moderate, so that you can get all of the reps with good form. Drop set into
(Light) Dumbbell Alternating Curl
10 reps; drop the weight from the first set by 10 to 15 pounds per dumbbell and then go right into this set.
Rest 50 seconds and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.
■ Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.
Dumbbell Lateral Raise
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.
Seated Arnold Press
12 reps; use the same dumbbells as the lateral raise and go right into it. Adjust reps to do as many as you can with good form up to 20.
EZ-Bar Curl with Outside Grip
15 reps.
Rest 50 seconds and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.
■ Circuit 3: This triplet set is performed with little or no rest between each set until all three exercises are completed.
Cable One-Arm Bent-Over Rear-Deltoid Raise
10 reps each; weight will be light, so that you can get all of the reps with good form.
Preacher Curl
10 reps; weight will be moderate, so that you can get all of the reps with good form,
Preacher Curl Pulse
10 reps, performed right after full-range sets with same weight.
Rest 50 seconds and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.
■ After the workout: Go directly into low- to medium-intensity cardio for at least 20 minutes.
Exercise animations © Gym visual, via the exercises-dataset.
