TUESDAY: LEGS AND TRICEPS
■ Dynamic Warm-Up
This is the Week 3 Tuesday 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.
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 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 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 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.
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 50 seconds and then repeat circuit. Do this 4 times. Push yourself and stay at the same dumbbell weight on each set.
■ After the workout: Go directly into low- to medium-intensity cardio for at least 20 minutes.
Exercise animations © Gym visual, via the exercises-dataset.
