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 REPS 


bosu ball burpee

WEEK 1 REPS: 10 

WEEK 2 REPS: 12 

WEEK 3 REPS: 15 

WEEK 4 REPS: 20

bosu ball crunches

WEEK 1 REPS: 10

 WEEK 2 REPS: 12

 WEEK 3 REPS: 15 

WEEK 4 REPS: 20

Plank punches

WEEK 1 REPS: 10 EA 

WEEK 2 REPS: 10 EA 

WEEK 3 REPS: 12 EA 

WEEK 4 REPS: 12 EA


incline alternating db press

WEEK 1 REPS: 10 EA 

WEEK 2 REPS: 10 EA 

WEEK 3 REPS: 10 EA 

WEEK 4 REPS: 10 EA

db spider curls  

WEEK 1 REPS: 12 

WEEK 2 REPS: 12 

WEEK 3 REPS: 15 

WEEK 4 REPS: 15

seat hop overs

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 30 

WEEK 4 REPS: 30


flat db fly to hex press

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 10 

WEEK 4 REPS: 10

db skull crusher

WEEK 1 REPS: 12 

WEEK 2 REPS: 12 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

reverse crunch

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20


treadmill run

WEEK 1 REPS: 1:00 

WEEK 2 REPS: 1:30 

WEEK 3 REPS: 1:45 

WEEK 4 REPS: 2:00

tricep pushups

WEEK 1 REPS: 10 

WEEK 2 REPS: 12 

WEEK 3 REPS: 12 

WEEK 4 REPS: 15

 


standing bb bicep curls

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

alterning db hammer curl

WEEK 1 REPS: 8 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

tricep bench dips

WEEK 1 REPS: 8 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

LISS CARDIO

LISS CARDIO 

WEEK 1: 30 MIN

WEEK 2: 35 Min

WEEK 3: 45 Min

WEEK 4: 50 MIN