FIRDAY CUT back & chest
Tri-Sets are meant to be done one workout after another with no rest. The 3 workouts together equal one Tri-Set. These workouts are designed to keep you in the same area of the gym, no need to be running back and forth. If there is a moment involving a machine and free weights, take the free weights to the machine and perform movements in the same area. SEE YOUR PROGRAM FOR SETS AND REPSÂ
Box sit jumps
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
bb overhead reverse lunge
WEEK 1 REPS: 10 ELÂ
WEEK 2 REPS: 10 ELÂ
WEEK 3 REPS: 12 ELÂ
WEEK 4 REPS: 12 EL
jumping lunges
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
close stance leg press
WEEK 1 REPS: 15Â
WEEK 2 REPS: 15Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
air squat double pumpÂ
WEEK 1 REPS: 10Â
WEEK 2 REPS: 10Â
WEEK 3 REPS: 12Â
WEEK 4 REPS: 12
jump squat
WEEK 1 REPS:Â 15Â
WEEK 2 REPS: 15Â
WEEK 3 REPS: 15Â
WEEK 4 REPS: 15
Treadmill runÂ
WEEK 1 REPS: 1:30Â
WEEK 2 REPS: 1:45Â
WEEK 3 REPS: 2:00Â
WEEK 4 REPS: 2:30
seat hop overs
WEEK 1 REPS: 0:30 ALL OUTÂ
WEEK 2 REPS: 0:30 ALL OUTÂ
WEEK 3 REPS: 0:40 ALL OUTÂ
WEEK 4 REPS: 0:40 ALL OUT
Barbell Hip thrust
WEEK 1 REPS: 12Â
WEEK 2 REPS: 12Â
WEEK 3 REPS: 15Â
WEEK 4 REPS: 20
cursty lunge
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
Mt Climbers
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 30Â
WEEK 4 REPS: 30
ABS
hanging knee raises
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
bicycle crunches
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20
WEEK 4 REPS: 20
ab leg lift
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
