Equipment Needed:
Dumbbells, barbell, bench
How to do it:
Do 10 to 12 reps of each exercise in the triset in a row without rest, following the tempo laid out for each. After the last exercise, rest for one minute, then repeat the triset twice for a total of three rounds.
Read the Tempo Right
Basically, the way in which you read the prescribed tempo is as follows:
So, for instance, in the example above, you will lift for two seconds, hold for one count at the top, then lower for two counts; there’s no rest in between reps. When you see a zero in the lifting or lowering phase, consider that an indication that you don’t need to change your tempo.
TRISET 1
1a) Overhead Barbell Press
Tempo: 1-2-3-0
Stand with your feet hip-width apart, holding a barbell in front of your shoulders with palms facing forward. Exhale as you extend your arms to press the barbell overhead. Pause for two counts at the top, then inhale as you lower back to the start for a count of three. Repeat immediately.
Tip: At the top, your head should be poking through your arms, with the bar directly over your head.
1b) Arnold Press
Tempo: 3-0-3-0
Stand tall with a dumbbell in each hand in front of your shoulders, palms facing your body. As you press the weights overhead for a count of three, rotate your forearms and open them out to the sides so that your palms face forward at the top. Immediately lower, counting to three as you move, to return to the start.
Tip: The motion should be fluid—don’t do it in stages.
1c) Dumbbell Front Raise
Tempo: 3-1-0-0
Hold a dumbbell in each hand and stand tall with your feet under your shoulders and palms facing the front of your thighs. Keep a slight bend in your elbows as you raise both weights in front of you for a count of three, stopping when they are in line with your shoulders or slightly higher. Hold for one count, then lower with control. Immediately repeat.
Tip: Avoid leaning back as you lift the weights; if you do, try reducing the weight you’re using.
TRISET 2
2a) Seated Dumbbell Shoulder Press
Tempo: 2-2-2-2
Sit on the end of a flat bench with your feet firmly planted. Hold a dumbbell in each hand and raise your arms so that your hands are just above your shoulders with palms facing forward. Exhale as you extend your arms upward for a count of two. Pause for a count of two, and then inhale as you lower back to the start for another two seconds. Hold at the bottom for two, then begin your next rep.
Tip: Be mindful not to fully lock your arms out at the top of the motion.
2b) Rear-Delt Fly
Tempo: 0-1-2-0
Stand with your feet together, holding a dumbbell in each hand with your arms extended toward the floor. Lean forward from your hips to bring your torso 45 degrees to the ground. Breathe out as you open your arms up and out to the sides to bring them in line with your shoulders. Hold at the top for one count, then lower for a count of two. Repeat immediately.
Tip: Try not to sway back and forth as you move. Keep your core strong and shoulders level.
2c) Dumbbell Lateral Raise
Tempo: 1-1-1-1
Hold a dumbbell in each hand and stand with your feet hip-width apart. Keep a slight bend in your elbows as you lift your arms upward, bringing the dumbbells in line with your shoulders. Use a one-count tempo at each stage of your rep, lifting, holding, and lowering for one second each.
Tip: If you find yourself getting gassed quickly, you can work one arm at a time, or alternate sides.
TRISET 3
3a) Bent-Over Barbell Row
Tempo: 2-0-1-0
Load a barbell with a moderate amount of weight (enough to get you to 10 reps with good form) and hold it with an underhand grip. Bend your knees slightly and lean forward from the hips as shown. Exhale as you row the barbell, directing your elbows up and behind you, for a count of two. Inhale as you lower for one count, and immediately repeat.
Tip: Find your grip weakens toward the end of your set? Try using a mixed grip, with one palm facing forward, and the other facing you.
3b) Upright Row
Tempo: 3-2-3-1
Stand with your feet hip- to shoulder-width apart, holding a barbell with an overhand grip in front of your thighs and keeping your shoulder blades back and down. Slowly pull the barbell up the midline of your body for a count of three, letting your elbows lead the motion. Hold for two counts at the top, then slowly extend your arms as you count to three, to return to the start. Pause for one count, then repeat.
Tip: If this move upsets your wrists, try using an EZ curl bar.
3c) Dumbbell Pullover
Tempo: 3-0-2-0
Lie face-up on a bench with your feet firmly planted. Grab a dumbbell (or have someone hand it to you, if needed) and hold it with both hands over your chest. Try to keep your arms as straight as possible as you lower the weight behind your head in an arc, moving for a count of two. When you’ve moved as far as you can, reverse the motion for a count of three, to return to the start. Immediately repeat.
Tip: Feeling pressure in your shoulders? Reduce the range of motion, or the amount of weight you’re using.
