1 Shoulder shrugs. 2 Lift the heavy barbell onto the bench rack. 3 Squat with barbell. 4 Calf raises with barbell on shoulders. 5 Barbell bench press. 6 Place the heavy barbell onto the floor.
Wednesday: Heavy dumbbell circuit
1 Hammer curl. 2 One arm row. 3 Overhead lift. 4 Underhand wrist curl. 5 Overhand wrist curl. Switch to other arm.
Friday: Light dumbbell circuit
1 One arm triceps extension. 2 Preacher curls. 3 Side arm lift. 4 Front arm lift. Switch to other arm.
Rest after each circuit. Warm up. Do this workout if you don’t have much energy and do each circuit at least two times.
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