SATURDAY: DELTOIDS AND BICEPS

• Dynamic Warm-Up

• 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 1 minute 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 1 minute 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 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight.