TRISET

 3-5 SETS

 15 REPS

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• 1 minute wall sit. 

• DB Arnold Press. 

• Front squat/press.

QUADS

 3-5 SETS

 12 REPS

• Squat jumps. 

• 10 (each) Walking lunges. 

• Squat jacks. 

• 3-Pulse squats.

SHOULDERS

 7 SETS

 7 REPS

(work down the list before repeating) 

• Shoulder presses. 

• Front raises. 

• Neutral grip presses. 

• Lateral raises. 

• Upright rows. 

• Alternating front/lateral raises.

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