Tri Set Program

Great Program to Lose Fat/Get in Better Shape

Day One
Program Outline (Example Exercise)
1a. Vertical Pull (Chin Up)
b. Squat Variation (BB Front Squat)
c. Prone Bridge (Double Arm/Leg)
*SMR or Cardio/Agility Interval (30 second each SMR ITBand)

2a. Vertical Push (Single Leg Standing Shoulder Press)
b. Hamstring Hip Variation (Roman Chair Hip Extension)
c. Supine Bridge (Double Leg/Shoulder Blades on Swiss Ball)
*SMR or Cardio/Agility Interval (60 second Jump Rope)

3a. Vertical Pull (Alternating Extended Lat Pulldown)
b. Squat Variation (BB Back Squat)
c. Side Bridge (Double Leg on floor)
*SMR or Cardio/Agility Interval (30 second each SMR Piriformis)

4a. Vertical Push (Handstand Push up)
b. Hamstring Bent Leg Variation (Double Leg Hip Lift)
c. Calf/Lower Leg (SL Calf Raise or Toe Raise)
*SMR or Cardio/Agility Interval (60 second Slide Board)

Day Two
1a. Horizontal Pull (Inverted Row)
b. Abdominal Crunch (Ab Roller)
c. Single Leg Squat Variation (Step Up)
*SMR or Cardio/Agility Interval (30 second each SMR Pectoralis Major)

2a. Horizontal Push (Foot Elevated Push Up)
b. Spinal Extension (Back Extension on Swiss Ball)
c. Hamstring Bent Leg Variation (Leg Curl to Hip Lift on Swiss Ball)
*SMR or Cardio/Agility Interval (60 Second Stair Stepper or Step Mill)

3a. Horizontal Pull (Standing BB Row)
b. Quadrupeds (Opposite Arm/Leg on floor)
c. Single Leg Squat Variation (Kettlebell Split Squat)
*SMR or Cardio/Agility Interval (30 second each SMR Lateral Gastrocnemius)

4a. Horizontal Push (DB Alternating Extended Bench on Swiss Ball)
b. YTWL (Prone on Floor)
c. Hamstring Hip Variation (RDL)
*SMR or Cardio/Agility Interval (60 second Rowing Machine)
Exercises performed in succession (i.e. set of A, set of B, set of C, SMR/Cardio Agility…repeat). All exercises in each group performed with no time between.

Exercises performed in succession (i.e. set of A, set of B, set of C, SMR/Cardio Agility…repeat). All exercises in each group performed with no time between.

Sets: 2-4
Reps: 6-10 (strength/power), 8-12 (general fitness, bodyfat loss)
Frequency: 2-4 days/week (must alternate days)