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 |
3 | 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 |
3 | 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.