Super Workout: Doubling and Tripling Up Your Chest and Back Muscles

It's coming down to the final phase (4 weeks) of training before the summer offically is here.

So I work out more using superset, triset and circuit training on alternate low to medium training days to complement regular strength training program.

Here is the workout routine to work on chest and back muscles.

Dumbbell Triset (3 sets)
- Dumbbell Bent-over Rows @ 45/45# x 12 reps
- Flat Bench Dumbbell Flye @ 45/45# x 10 reps
- Flat Bench Close-grip Chest Press @ 45/45# x 6-10 reps

Note 1: 45/45# is a bit lighter weight for lat but I feel good squeezing.
Note 2: 45/45# for chest flye is the limiting lift in this triset routine. It's really a pre-exhaustion set that kills most of my energy.
Note 3: I can really feel the "burn" on my chest (or pec minor, to be specific) using 45/45# close-grip chest press.

Cable Superset (3 sets) High Angle
- Pulldown (neutral grip) @ 8 x 10 reps
- Pulldown (neutral to rotating inward) @ 8 x 10 reps
- Chest Cross-over @ 5 x 10 reps
- Chest Cross-over "Most Musclular" stance @ 5 x 10 reps

Dumbbell Triset 4 by 12 Workout for Sculpting Muscular, Symmetrical Upper Body

Here is a triset (doing 3 exercises back to back) workout routine using dumbbells. Adjust dumbbell weights so that you can do 12 reps for each exercise. This workout routine trains your upper chest, triceps, lat and side shoulder all in one workout. It's effective, efficienct and intensive.

Triset (4 sets)
- 30 deg Incline Dumbbell Chest Press @ 60/60# x 12 reps
- Dumbbell Bent-over Rows @ 60/60# x 12 reps
- Dumbbell Shoulder Lateral Raise @ 25/25# x 12 reps

Go strong. Go big and wide. Who don't want to a muscular, symmetrical, balanced look?

Triset 5 x 10 Upper Body Workout Routine

Triset (3 exercises) x 5 sets
- Incline DB Chest Press @ 60/60# x 10 reps
- 1-DB Bent-over Row @ 60# x 10 reps
- DB Rear Delt Fly @ 15/15# x 10 reps

Morris County Personal Trainer Reveals Secrets to Tripling Your Fat Loss Results

It’s all about workout effectivness and efficiency.




The conventional bodybuilding workout routine is simply not feasible for most 9-to-5 working folks. We’ll still have many personal, family, social obligations after 5.



Here is a tri set workout routine that can help triple your fat loss results. Triset refers to that you performa three exercises one after another with little or no rest in between at the prescribed weights and repetitions. You rest only after completing the three exercises. Then you repeat the three exercises for the prescribed sets.



Triset Workout #1 (12 reps of 3 sets, 2-minute rest)

(Standing Position)

- Dumbbell Deadlift

- Dumbbell Biceps Curl

- Dumbbell Shoulder Press



Triset Workout #2 (10 reps of 3 sets, 2-minute rest)

(Prone lying on Flat Bench)

- Dumbbell Flye

- Dumbbell Press (neutral)

- Dumbbell (weighted) abs curls

Tripling Your Fat Loss Results by Doing Triple Sets

This is a triset workout routine based on barbell weight at 135#.


Do the following the three exercises back to back with little or less than 15 seconds of rest (just enough time to move the bar on or off the rack).


- Flat Bench Chest Press x 12 reps

* Move the bar off the rack then onto the bench

- Romanian Deadlift x 12 reps (mixed grip)

- Traps Shrugs x 12 reps

* Move the bar from the bench onto the rack

* Rest for 2 minutes. Then the 3 exercises for another 3 sets

 
Adjust the weights so that you can do 10 to 12 rep range for each exercise.

3 Trisets for Big Triceps

A lot of people follow the bodybuilders' workout routines in the magazines and don't see any results. Most 9 to 5 working folks can barely squeeze anytime for anything, not to mention to train 2 or 3 times a day for 2 to 3 hours like bodybuilders. Train-eat-rest cycle is the bodybuilder's full-time job. It's not for the average Joe and Jane.

Superset is an effective and efficient workout plan by doing two exercises back to back with little or no rest. Triset is an advanced training schedule where you do three exercises one by one with no rest in between. You rest for the prescribed period of time only after you complete to 2 or 3 exercises.

I have elaborate the concept, benefits, program setup and many superset and triset workouts. Please visit the following links and related posts.

http://careyforfitness.blogspot.com/2007/05/superset-for-super-workout.html

http://careyforfitness.blogspot.com/2007/05/how-to-superset-your-workout-for-super.html

http://careyforfitness.blogspot.com/2007/05/superset-circuit-workout-routine.html

http://careyforfitness.blogspot.com/2007/10/super-tri-set-leg-blaster.html

Here are 3 triset workout routines for your big triceps:

Triset #1 for Big Triceps
1. Barbell Triceps Bench x 6 -8 reps
30 deg. incline, medium grip, elbows down, lower the bar only to just slightly horizontal.
2. Overhead Cable Triceps Extension x 12 - 15 reps
3. Close-hand pushups, bodyweight x as many as possible to temporal fatigue

Triset #2 for Big Triceps
1. Dumbbell Press x 8 - 12 reps
30 deg. incline, neutrual/reverse grip, elbows down, lower the dumbbells to just slightly horizontal.
2. Cable Triceps Press-down x 12 - 15 reps
3. Dumbbell Triceps kickback x 12 - 15 reps

Triset #3 for Big Triceps
1. Single Dumbbell Overhead Press x 8 - 12 reps
2. Lying Barbell (or EZ-Bar) Triceps Extension x 8 -12 reps
3. Single Dumbbell Overhead Press x 8 -12 reps (this is no typo, repeat the first exercise.)

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Total-Body Balanced Superset & Triset Workout Programs

In earlier articles, I have covered the concept of superset as a weight training system and offered many practical superset routines and superset-based strength circuit training routines.

Triset is another weight training system that three exercises are performed back to back with no rest in between. So you'll do three exercises in a row as one set (tri set).

Both superset and triset are just two of the weight training system that can be incorporated in your whole training periodization program. They can help you change up your training program so that you make continuous progress without reaching plateau or incurring overuse injuries.

I offer more superset and triset workout routines in the following. You can alternate between workouts A and B on different days. These workout routines focus on total-body balanced training. More emphasis is placed on the multi-joint compound exercises to work the major muscle groups. Some single-joint isolation movements are also incorporated in the workout routines toward the end.

Depending on your goals, there are many training variables (weight, set, rep, rest interval, tempo, etc.) you can use and change up to perform these exercises to achieve different training effects and results: whether you want to gain strength, build muscle, lose fat or improve muscular strength endurance.

Read the weight training protocol here >>

Superset Workout Routine A
1A Dumbbell Deadlift
1B Dumbbell Bench Press

2A Pullup
2B Dumbbell Shoulder Press

3A Dip
3B Dumbbell Biceps Curl


Superset Workout Routine B
1A Dumbbell Bent-over Row
1B Dumbbell Incline Press

2A Smith-Machine Squat
2B Smith-Machine Shoulder Front Press

3A Dumbbell Overhead Press
3B Dumbbell Biceps Hammer Curl


Triset Workout Routine A
1A Smith-Machine Decline Bench Press
1B Smith-Machine Bent-over Row
1C Smith-Machine Deadlift

2A E-Z Bar Lying Triceps Extension
2B E-Z Bar Lying Triceps Close-Grip Pressup
2C E-B Bar Biceps Curl (standing or seated)


Triset Workout Routine B
1A Seated Dumbbell Press (80-85 degrees)
1B Seated Dumbbell Press (45 degrees)
1C Seated Dumbbell Press (flat)

2A Seated Row (pull to chin)
2B Seated Row (pull to chest)
2C Seated Row (pull to abdomen)


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