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