Saturday CUT arms & Upper
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
bosu ball burpee
WEEK 1 REPS: 10Â
WEEK 2 REPS: 12Â
WEEK 3 REPS: 15Â
WEEK 4 REPS: 20
bosu ball crunches
WEEK 1 REPS: 10
 WEEK 2 REPS: 12
 WEEK 3 REPS: 15Â
WEEK 4 REPS: 20
Plank punches
WEEK 1 REPS: 10 EAÂ
WEEK 2 REPS: 10 EAÂ
WEEK 3 REPS: 12 EAÂ
WEEK 4 REPS: 12 EA
incline alternating db press
WEEK 1 REPS: 10 EAÂ
WEEK 2 REPS: 10 EAÂ
WEEK 3 REPS: 10 EAÂ
WEEK 4 REPS: 10 EA
db spider curls Â
WEEK 1 REPS: 12Â
WEEK 2 REPS: 12Â
WEEK 3 REPS: 15Â
WEEK 4 REPS: 15
seat hop overs
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 30Â
WEEK 4 REPS: 30
flat db fly to hex press
WEEK 1 REPS: 10Â
WEEK 2 REPS: 10Â
WEEK 3 REPS: 10Â
WEEK 4 REPS: 10
db skull crusher
WEEK 1 REPS: 12Â
WEEK 2 REPS: 12Â
WEEK 3 REPS: 12Â
WEEK 4 REPS: 12
reverse crunch
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
treadmill run
WEEK 1 REPS: 1:00Â
WEEK 2 REPS: 1:30Â
WEEK 3 REPS: 1:45Â
WEEK 4 REPS: 2:00
tricep pushups
WEEK 1 REPS: 10Â
WEEK 2 REPS: 12Â
WEEK 3 REPS: 12Â
WEEK 4 REPS: 15
Â
standing bb bicep curls
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
alterning db hammer curl
WEEK 1 REPS: 8Â
WEEK 2 REPS: 10Â
WEEK 3 REPS: 12Â
WEEK 4 REPS: 12
tricep bench dips
WEEK 1 REPS: 8Â
WEEK 2 REPS: 10Â
WEEK 3 REPS: 12Â
WEEK 4 REPS: 12
LISS CARDIO
LISS CARDIOÂ
WEEK 1: 30 MIN
WEEK 2: 35 Min
WEEK 3: 45 Min
WEEK 4: 50 MIN
