<  Day 3  >
Success is not final, failure is not fatal: It is the courage to continue that counts
With this first week, I typically make the weight so I can do 8, then on my next set, go up in weight.  The goal is to get to 8, but if I can't quite get there, it's ok, but the goal this week is to get in the reps.  There will be time for heavier weights in week 3
Cycling
Core (5-15 minutes)
Stretching or Yoga (10 minutes)
Biceps / Back / Legs Supersets
Exercise:
Sets:
Reps:
Chin-ups
3
10
One Arm Dumbbell Row
3
8
Goblet Squat
3
8
Barbell Curls
3
8
Reverse Fly
3
8
Deadlifts
3
8
Preacher Curls (supported)
3
8
Kettle Bell Thruster
3
8
Lunges
2
16
Hammer Curls
3
8
Air Squats
1
100
Meditation / Relaxation (10 minutes)