<  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 with good form.  Form trumps reps.  There will be time for heavier weights in week 3.
Cycling
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
External Rotation (Rotator Cuff)
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)