MONDAY CUT Shoulders

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. 


Side lateral Raises

WEEK 1 REPS: 10 

WEEK 2 REPS: 12 

WEEK 3 REPS: 12 

WEEK 4 REPS: 15

Jumping Jacks

WEEK 1 REPS: 30 

WEEK 2 REPS: 30 

WEEK 3 REPS: 30 

WEEK 4 REPS: 30

Wall Balls

WEEK 1 REPS: 10 

WEEK 2 REPS: 12

 WEEK 3 REPS: 12 

WEEK 4 REPS: 15


Cable Upright Row

WEEK 1 REPS: 12 

WEEK 2 REPS: 12 

WEEK 3 REPS: 15 

WEEK 4 REPS: 20

wall taps

WEEK 1 REPS: 10 EA 

WEEK 2 REPS: 10 EA 

WEEK 3 REPS: 12 EA 

WEEK 4 REPS: 12 EA

rear delt rope pulls

WEEK 1 REPS: 12 

WEEK 2 REPS: 12 

WEEK 3 REPS: 15 

WEEK 4 REPS: 20


seated Incline bb front raises

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

kneeling incline bb Front raises

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

incline bench rear delt

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20


stationary bike 

WEEK 1 REPS: 1:30 

WEEK 2 REPS: 1:30 

WEEK 3 REPS: 2:00 

WEEK 4 REPS: 2:00

bicycle crunches

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 30 

WEEK 4 REPS: 30


side lateral raises

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

front delt plate raise & push

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

bb front delt raises 

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12