Fit & Lean implies 'quick' as well, so, unless otherwise noted we are talking a maximum rest between sets of 45 seconds.

1. Triceps Pressdown 3 x 12

2. 1-arm DB Triceps Extensions 3 x 12

No rest, here. Just move from one arm to the other.

3. Triceps Circles

Use the cambered or E-Z curl bar to relieve stress on the wrists. A Tricep Circle starts out like a 'skull-crusher'. Slowly lower the bar to your forehead, but instead of then extending back up, drag the bar to your chest and do a close grip bench press. You've got an somewhat lopsided 'circle' action going. Load the bar with small plates - 5's if you've got enough.

Load to a weight you can pound out 8 reps that are fairly hard for the last couple. Pull a 5 off each side and pound out 8 more reps. No rest. Subtract two more five's and crank out 8 more reps. Keep going 'til your down to the empty bar.

4. Alternate seated DB Curls 5 x 8

5. Rack Curls 3 runs (for commercial gym trainers; home folks, see 5a)

If you've never done these, you'll love them. Walk over to the DB rack and stand in front of the pair you can curl for 6 reps. Let's say the 40's. Do 6 simultaneous (not alternating). Put 'em back and go to the 35's and do 6 more. Down to the 30's, 25's, etc. Keep the best form you can for as long as you can, but then do whatever it takes to get the 6 reps.

When you've finished the rack, take a 2 - 3 minute rest, then go again. After the second run take 3 minutes before the third run.

5a. "21" Curls 3 sets

Using a straight bar at your most comfortable hand spacing, pick a weight you can handle for 8 good reps. Perform 7 'top half' of the curl movement. From where your forearm is parallel to the floor to the top of the move. After 7 top halves, do 7 'bottom halves'. Then do 7 complete reps.

6. Reverse Curls on Preacher Bench w/cambered bar 3 x 8

Bill2

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