TripSet Weight Lifting

You have all probably heard of the Super-set way of training. With this, you do two exercises back to back as one set, then take a short rest before doing the next set. Super-sets are an excellent way to get your heart rate up and to save time in the gym.

Well, try a Triple Set! This really keeps that “cardio” factor in and saves time as well.

 

Trip-Set #1: (Perform each triple set 1 time then move on to the next) Do entire #1 Round one single time:

Push ups (10-20)
Chest press using heavy dumbbells (8-12)
Single Leg Deadlifts (5-8 each side with a light dumbbell)

Shoulder taps (20 Total) (In Plank Position).
Chest press using heavy dumbbells (8-12)
Single Leg Deadlifts (5-8 each side with a light dumbbell)

Push Ups jump ins (10-15) (Do a push up then jump your feet into your chest then back out into push up position). 
Chest press using heavy dumbbells (8-12)
Single Leg Deadlifts (5-8 each side with a light dumbbell)

Trip-Set #2: (Perform each triple set 1 time then move on to the next) Do entire #2 Round one single time:

Seated shoulder press with dumbbells (10-15)
Bosu balance squat curls using light weight (20) (Balance on the Bosu balance trainer upside down doing a squat, then come up from squat and do a curl). 
Lying dumbbell skull crusher for triceps using moderate weight dumbbells (20)

Seated shoulder press with dumbbells (10-15)
Bosu balance lat raises using light/moderate dumbbells (20) (Balance on the Bosu balance trainer upside down standing still doing lateral raises ). 
Lying dumbbell skull crusher for triceps using moderate weight dumbbells (20)

Seated shoulder press with dumbbells (10-15)
Bosu balance squat front raises using light/moderate dumbbells (20) (Balance on the Bosu balance trainer upside down standing still doing front raises ). 
Lying dumbbell skull crusher for triceps using moderate weight dumbbells (20)

Trip-Set #3: Perform this entire round three times the same way each time:

Leg press Heavy (15-20)
1 arm dumbbell rows (10-12 each arm)
1 arm Tricep kickbacks (15-20 each arm)

Cool Down Burn Out:

3-6 Times of Wall climbs or handstands (Whichever you can do)

 

Stretch it out!

 

As always, Google these exercises or equipment or leave a comment if you have a question.

If you are seeking a more personal approach, email me at:

thelifestylefanatic@gmail.com

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