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 REPS 


Box sit jumps

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

bb overhead reverse lunge

WEEK 1 REPS: 10 EL 

WEEK 2 REPS: 10 EL 

WEEK 3 REPS: 12 EL 

WEEK 4 REPS: 12 EL

jumping lunges

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20


close stance leg press

WEEK 1 REPS: 15 

WEEK 2 REPS: 15 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

air squat double pump 

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

jump squat

WEEK 1 REPS: 15 

WEEK 2 REPS: 15 

WEEK 3 REPS: 15 

WEEK 4 REPS: 15


Treadmill run 

WEEK 1 REPS: 1:30 

WEEK 2 REPS: 1:45 

WEEK 3 REPS: 2:00 

WEEK 4 REPS: 2:30

seat hop overs

WEEK 1 REPS: 0:30 ALL OUT 

WEEK 2 REPS: 0:30 ALL OUT 

WEEK 3 REPS: 0:40 ALL OUT 

WEEK 4 REPS: 0:40 ALL OUT


Barbell Hip thrust

WEEK 1 REPS: 12 

WEEK 2 REPS: 12 

WEEK 3 REPS: 15 

WEEK 4 REPS: 20

cursty lunge

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

Mt Climbers

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 30 

WEEK 4 REPS: 30

ABS


hanging knee raises

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

bicycle crunches

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20

WEEK 4 REPS: 20

ab leg lift

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20