WEDNESDAY: DELTOIDS AND BICEPS
Workout 1 (Preferably First Thing in the Morning on an Empty Stomach)
■ 45 to 60 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
■ Do an Ab Program
This is the Week 5 Wednesday workout, with the rest between sets cut down to 50 seconds.
■ Circuit 1: This couplet set is performed with little or no rest between each set until both exercises are completed.
Seated Military Press (drop set)
5 reps; lower the weight for 10 reps and then lower the weight again for 15 reps.
EZ-Bar Curl with Narrow Grip and with Outside Grip
12 reps; switch grips from outside to inside and do 2 sets each.
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 couplet set is performed with little or no rest between each set until both exercises are completed.
Seated Rear-Deltoid Bent-Over Dumbbell Reverse Flye (drop set)
12 reps; lower the weight for 12 reps.
Dumbbell Alternating Curl with Twist (drop set)
6 reps each; lower the weight for 8 reps each and then lower the weight again for 10 reps each.
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.
Rope Front Raise
12 reps.
Rope Hammer Curl
12 reps; weight will be 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 4: This couplet set is performed with little or no rest between each set until both exercises are completed.
Dumbbell Lateral Raise
12 reps.
Triple Dumbbell Curl
12 reps each; weight will be light, 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.
■ After the workout: Go directly into low- to medium-intensity cardio for at least 20 minutes.
Exercise animations © Gym visual, via the exercises-dataset.
