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 REPS 


lower back extensions

WEEK 1 REPS: 10 

WEEK 2 REPS: 12 

WEEK 3 REPS: 12 

WEEK 4 REPS: 15

burpee

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12


Plank alternating db row

WEEK 1 REPS: 10 EA 

WEEK 2 REPS: 10 EA 

WEEK 3 REPS: 12 EA 

WEEK 4 REPS: 12 EA

db chest press from floor

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 12 

WEEK 4 REPS: 12

ice skaters 

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20


close grip cable row

WEEK 1 REPS: 15 

WEEK 2 REPS: 15 

WEEK 3 REPS: 15 

WEEK 4 REPS: 15

db pull overs 

WEEK 1 REPS: 10 

WEEK 2 REPS: 10 

WEEK 3 REPS: 10 

WEEK 4 REPS: 10

seat hop overs

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20


Kneeling cable lat pulls

WEEK 1 REPS: 12 

WEEK 2 REPS: 12 

WEEK 3 REPS: 15 

WEEK 4 REPS: 15

high cable fly 

WEEK 1 REPS: 12 

WEEK 2 REPS: 12 

WEEK 3 REPS: 15 

WEEK 4 REPS: 15

kettle bell swing

WEEK 1 REPS: 20 

WEEK 2 REPS: 20 

WEEK 3 REPS: 20 

WEEK 4 REPS: 20

LISS CARDIO - ENJOY

LISS CARDIO 

WEEK 1: 30 MINS 

WEEK 2: 35 MINS 

WEEK 3: 45 MINS 

WEEK 4: 50 MINS