SATURDAY: DELTOIDS AND BICEPS
Workout 1 (Preferably First Thing in the Morning on an Empty Stomach)
■ 30 to 45 minutes of 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.
Workout 2 (Some Other Time During the Day)
■ Dynamic Warm-Up
■ Circuit 1: This triplet set is performed with little or no rest between each set until all three exercises are completed.
Seated Dumbbell Overhead Press
12 reps.
Dumbbell Lateral Raise
12 reps.
Seated Dumbbell Two-Arm Curl
12 reps.
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 couplet set is performed with little or no rest between each set until both exercises are completed.
Standing Military Press
10 reps.
Standing Barbell Curl (drop set)
7 reps; lower the weight for 7 reps, and then lower the weight again for 7 reps.
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 Front Raise and Lateral Raise
10 reps.
Reverse Curl
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 4: This couplet set is performed with little or no rest between each set until both exercises are completed.
Cable Two-Arm Reverse Flye
12 reps.
Straight-Bar Cable Curl
12 reps.
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.
Exercise animations © Gym visual, via the exercises-dataset.
