WEDNESDAY 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 REPSÂ
lower back extensions
WEEK 1 REPS: 10Â
WEEK 2 REPS: 12Â
WEEK 3 REPS: 12Â
WEEK 4 REPS: 15
burpee
WEEK 1 REPS: 10Â
WEEK 2 REPS: 10Â
WEEK 3 REPS: 12Â
WEEK 4 REPS: 12
Plank alternating db row
WEEK 1 REPS: 10 EAÂ
WEEK 2 REPS: 10 EAÂ
WEEK 3 REPS: 12 EAÂ
WEEK 4 REPS: 12 EA
db chest press from floor
WEEK 1 REPS: 10Â
WEEK 2 REPS: 10Â
WEEK 3 REPS: 12Â
WEEK 4 REPS: 12
ice skatersÂ
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
close grip cable row
WEEK 1 REPS: 15Â
WEEK 2 REPS: 15Â
WEEK 3 REPS: 15Â
WEEK 4 REPS: 15
db pull oversÂ
WEEK 1 REPS: 10Â
WEEK 2 REPS: 10Â
WEEK 3 REPS: 10Â
WEEK 4 REPS: 10
seat hop overs
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
Kneeling cable lat pulls
WEEK 1 REPS: 12Â
WEEK 2 REPS: 12Â
WEEK 3 REPS: 15Â
WEEK 4 REPS: 15
high cable flyÂ
WEEK 1 REPS: 12Â
WEEK 2 REPS: 12Â
WEEK 3 REPS: 15Â
WEEK 4 REPS: 15
kettle bell swing
WEEK 1 REPS: 20Â
WEEK 2 REPS: 20Â
WEEK 3 REPS: 20Â
WEEK 4 REPS: 20
LISS CARDIO - ENJOY
LISS CARDIOÂ
WEEK 1: 30 MINSÂ
WEEK 2: 35 MINSÂ
WEEK 3: 45 MINSÂ
WEEK 4: 50 MINS
