Tri Harder Upper Body Workout

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Program Introduction:

This workout is designed to blast your upper body using three exercises in a row which is also known as a Tri Set.  You will complete three exercises without stopping for one set.  You will hit all of your upper body muscles so this is a great workout if you’re short on time or you want to work more on upper body strength.  Please make sure you’re lifting to failure with excellent form and technique.

 

Before beginning this program you must read the following Disclaimer and Terms of Use.

You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.


 

Exercise Name Reps Sets Weight and Notes Tempo Rest
Tri Set #1
Incline Dumbbell Chest Flye

S1 – 12r

S2 – 10r

S3 – 12r

3   2/0/2 None
Incline 2 Arm Dumbbell Row

S1 – 10r

S2 – 8r

S3 – 10r

3   2/0/2 None
Incline DB Curl

S1 – 10r

S2 – 8r

S3 – 8r

 3

Full Range of Motion on ALL exercises.  It’s imperative that we OVERLOAD the muscle when it’s lengthening so DO NOT sacrifice form for poundage! 

2/0/2  80-90s 
Tri Set#2
Cable Row

S1 – 12r

S2 – 10r

S3 – 12r

3    2/0/2 No Rest
Wide Grip Barbell Row

S1 -10r

S2 -8r

S3 -8r 

  2/1/2  No Rest
Dumbbell Reverse Flyes

S1 -15r

S2- 12r

S3- 10r

 3 For your Wide Grip Barbell Row bring the weight just under the chest and make a point to squeeze between the shoulder blades and keep the shoulders down and away from the ears.  For your DB Reverse Flyes you have the option to use a bench or simply stand if a bench isn’t nearby. 2/1/2 90s 
Tri Set #3
Barbell Upright Row

S1 – 12r

S2 – 10r

S3 – 12r

3   2/0/2 None
Barbell Curl

S1 – 10r

S2 – 8r

S3 – 8r

3 Again FULL RANGE OF MOTION especially on the Bradford Presses and Barbell Curls 2/0/2 80-90s
Tri Set #4
Bodyweight Pushups

S1 – 12r

S2 – 10r

S3 – AMRAP

3  

2/0/2

None  
Straight Arm Pulldowns

S1 – 10r

S2 – 8r

S3 – 10r

3

 

 2/0/2 No Rest
Straight Bar Triceps Pressdowns

S1 – 15r

S2 – 12r

S3 – 10r

3

For the Pushups go until COMPLETE FAILURE.  Do As Many Reps As you possibly can.  Use the same attachment for Triceps Pressdowns as you used for the Pulldowns.

2/0/2

80-90s
Tri Set #5
 Cuban Press  

S1 – 12r

S2 – 10r

S3 – 12r

 3    2/0/2  None
1 Arm Dumbbell Triceps Extension

S1 – 12r

S2 – 10r

S3 – 8r 

 3   2/0/2   None
Bench Triceps Dips

S1 – 15r

S2 – 12r

S3 – AMRAP

 For the Triceps Dips do as many reps as it takes to reach complete failure.  Make sure your elbows stay close to the body and are facing the back of the room. 2/0/2  80-90s 

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.