triple set 1

7/26/2019 Triple Set 1

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TRIPLE SET 1///

A

/Plank With Leg Lift

Assume a pushup position but with your weight on your forearms instead of your hands. Brace your

abs, clench your glutes, and keep your body straight from head to heels. Now raise your right leg and

hold that position for 1 second. Lower your right leg and raise your left leg. Continue alternating legs.

B

/Dumbbell Chop

old a dumbbell with a hand!o"er!hand grip abo"e your right shoulder, as shown. #eeping your arms

nearly straight, bend your hips, pi"ot your feet, and forcefully rotate your torso to the left as you draw

your arms down and across your body.

$%ou should mo"e as if you were chopping wood.& 'hen your hands reach the outside of your left

knee, stop and re"erse the mo"e to return to the starting position.


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C

/Dumbbell Lunge

old a pair of dumbbells ne(t to your sides and stand tall with your feet hip!width apart. #eeping your

torso upright, take a large step forward with your left leg and slowly lower your body until your left knee

is bent )* degrees and your right knee nearly touches the floor.

+tep back to the starting position and repeat with your right leg. Continue alternating legs.

TRIPLE SET 2///

2A

/Dumbbell Single-Leg, Straight-Leg Dealift

sing an o"erhand grip, hold a pair of dumbbells at arm-s length in front of your thighs. +tand with

your left knee slightly bent and your right foot off the floor. #eeping your right leg in line with your torso,

lower your torso until it-s almost parallel to the floor. ause and return to the starting position. After *

seconds, switch legs and repeat.


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2B

/Dumbbell Pu!h Pre!!

+tand holding a pair of dumbbells 0ust outside your shoulders, your palms facing each other. ip your

knees and push up e(plosi"ely, using your lower!body power to help press the dumbbells o"erhead.

Lower the weights and repeat.

2C /"oblet S#uat2rab a dumbbell and stand with your feet slightly beyond shoulder!width apart. Cup one end of the

dumbbell with both hands and hold it "ertically in front of your chest, elbows pointing down. 3his is the

starting position.


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#eeping your back naturally arched, push your hips back, bend your knees, and lower your body until

the tops of your thighs are at least parallel to the floor. ause, and then push yourself back to the

starting position.

TRIPLE SET $///

3A /Dumbbell %lternating Ro&2rab a pair of dumbbells, bend at your hips, and lower your torso until it-s nearly parallel to the floor.

Let the dumbbells hang at arm-s length, palms facing back. 'ithout mo"ing your torso, row the weight

in your right hand upward by raising your upper arm, bending your elbow, and s4uee5ing your

shoulder blade toward your spine. Lower the dumbbell and repeat with your left arm. Continue

alternating arms.

3B

/Dumbbell Sie Lunge %n Tou'hold a pair of dumbbells ne(t to your sides and stand tall with your feet hip!width apart. 3ake a big

step to your left and lower your body by pushing your hips backward and bending your left knee. As

you lower your body, bend forward at your hips and touch the dumbbells to the floor. +tep back to the

starting position and repeat with your right leg. Continue alternating legs.


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3C

/Dumbbell Dealift

old a dumbbell in each hand at arm-s length in front of your thighs with your feet shoulder!width

apart. 'ithout rounding your lower back, push your hips back, bend your knees, and lower the

dumbbells as far as possible.

ause, and then push yourself back up. 6f that-s uncomfortable, spread your feet to about twice

shoulder width and lower the dumbbells between your legs.

The Triple Set Scorcher

Triple Set


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7/13

Dumbbell !lternating "ow

2 sets of max reps in 40 seconds, 20 seconds rest

Dumbbell Side Lunge !nd Touch


Dumbbell Deadlift


he Spartacus Workout
http://www.bodybuilding.com/fun/images/2013/spartacus-workout-the-triple-set-scorcher_i.jpghttp://www.bodybuilding.com/fun/images/2013/spartacus-workout-the-triple-set-scorcher_j.jpghttp://www.bodybuilding.com/fun/images/2013/spartacus-workout-the-triple-set-scorcher_h.jpghttp://www.bodybuilding.com/fun/images/2013/spartacus-workout-the-triple-set-scorcher_i.jpghttp://www.bodybuilding.com/fun/images/2013/spartacus-workout-the-triple-set-scorcher_j.jpghttp://www.bodybuilding.com/fun/images/2013/spartacus-workout-the-triple-set-scorcher_h.jpg


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DIRECTIONS: Do this circuit 3 days a week. Perform 1 set of each exercise insuccession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form)in that time and then mo!e on to the next exercise. "i!e yourself 1# seconds to mo!e$etween exercise and rest for % minutes after you&!e completed 1 circuit of all 10exercises. 'hen repeat twice. f you can&t o the entire minute rest a few seconds and

then resume until your time at that station is up. *se a weiht that&s challenin for 1# to%0 reps.

20 Tips to help you stick to your new workout...

Goblet Squat

+ith $oth hands ra$ one end of a dum$$ell to hold it !ertically in front of your chestand stand with your feet slihtly $eyond shoulder width [A]. ,eepin your $ack naturallyarched push your hips $ack $end your knees and lower your $ody until the tops of yourthihs are at least parallel to the floor . ause! a"# push $oursel% up to the start&"'pos&t&o". I% that(s too har#! #o a bo#$)*e&'ht squat &"stea#.

+ou"ta&" Cl&,ber

Assu,e a pushup pos&t&o" *&th $our ar,s co,pletel$ stra&'ht. -our bo#$

shoul# %or, a stra&'ht l&"e %ro, $our hea# to $our a"kles. race $ourcore. [A]. W&thout allo*&"' $our lo*er)back posture to cha"'e! l&%t $our %ooto%% the %loor a"# slo*l$ ra&se $our k"ee to*ar# $our chest . Retur" to the
http://www.menshealth.com/mhlists/workout_motivation_strategies/index.php?cm_mmc=Brobible-_-The%20Spartacus%20Workout-_-Article-_-20%20Ways%20Stick%20to%20Your%20Workouthttp://www.menshealth.com/mhlists/workout_motivation_strategies/index.php?cm_mmc=Brobible-_-The%20Spartacus%20Workout-_-Article-_-20%20Ways%20Stick%20to%20Your%20Workouthttp://www.menshealth.com/mhlists/workout_motivation_strategies/index.php?cm_mmc=Brobible-_-The%20Spartacus%20Workout-_-Article-_-20%20Ways%20Stick%20to%20Your%20Workout


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start&"' pos&t&o"! a"# repeat *&th $our le%t le'! alter"at&"' back a"# %ortheach repet&t&o".

S&"'le)Ar, Du,bbell S*&"'

/ol# a #u,bbell 0or a kettlebell1 at ar,(s le"'th &" %ro"t o% $our *a&st.W&thout rou"#&"' $our lo*er back! be"# at $our h&ps a"# k"ees a"# s*&"'the #u,bbell bet*ee" $our le's [A]. 2eep&"' $our ar, stra&'ht! thrust $ourh&ps %or*ar# a"# s*&"' the #u,bbell to shoul#er le3el as $ou r&se to asta"#&"' pos&t&o" . S*&"' the *e&'ht back a"# %orth. At the 45)seco"# ,ark!s*&tch ar,s.

Make sure to warm up your chest with this routine to avoid injury...

T)ushup

Grab a pa&r o% he6 #u,bbells a"# assu,e a pushup pos&t&o"! %eet h&p)*thapart! $our ar,s stra&'ht! #u,bbells set sl&'htl$ *er tha" shoul#er)*thapart [A]. e"# $our elbo*s a"# lo*er $our bo#$ u"t&l $our chest "earl$touches the %loor . As $ou push $oursel% back up! l&%t $our r&'ht ha"# a"#rotate the r&'ht se o% $our bo#$ as $ou ra&se the #u,bbell stra&'ht up o3er

$our shoul#er u"t&l $our bo#$ %or,s a T. As $ou rotate $our bo#$! p&3ot o"$our toes a"# the" lo*er $our heels to the %loor. Th&s shoul# all happe" &"
http://www.menshealth.com/mhlists/upper-body-warmup/?cm_mmc=Brobible-_-The%20Spartacus%20Workout-_-Article-_-The%20Ultimate%20Chest%20Warmuphttp://www.menshealth.com/mhlists/upper-body-warmup/?cm_mmc=Brobible-_-The%20Spartacus%20Workout-_-Article-_-The%20Ultimate%20Chest%20Warmup


10/13

o"e %lu ,ot&o" [C]. Re3erse the ,o3e a"# repeat! th&s t&,e rotat&"' $ourle%t se.

Du,bbell Spl&t 7u,p

8ro, a sta"#&"' pos&t&o"! lo*er $our bo#$ &"to a spl&t squat! keep&"' $ourtorso as upr&'ht as $ou ca" [A]. No* 9u,p *&th e"ou'h %orce to propel both%eet o%% the %loor. Wh&le $ou(re &" the a&r! sc&ssor)k&ck $our le's so $ou la"#*&th $our le%t le' %or*ar# . Repeat! alter"at&"' $our %or*ar# le' %or the#urat&o" o% the set.

u,bbell Ro*


11/13

"ra$ a pair of dum$$ells $end at your hips (don&t round your lower $ack) and loweryour torso until it&s nearly parallel to the floor. -et the dum$$ells han at arm&s

lenth [A]. +ithout mo!in your torso row the weihts upward $y raisin your upperarms $endin your el$ows and suee/in your shoulder $lades toether . ause!lo*er the #u,bbells! a"# repeat.

Du,bbell Se u"'e a"# Touch

/ol# a pa&r o% #u,bbells at ar,(s le"'th at $our ses [A]. Take a b&' step to$our le%t a"# lo*er $our bo#$ b$ push&"' $our h&ps back*ar# a"# be"#&"'$our le%t k"ee. As $ou lo*er $our bo#$! be"# %or*ar# at $our h&ps a"# touchthe #u,bbells to the %loor . Repeat %or 45 seco"#s! a"# the" s*&tch to $ourr&'ht le'.

TI: I% the e6erc&se &s too har#! #o the ,o3e *&thout the #u,bbells; 9ustreach %or the %loor *&th $our ha"#s.

Try this: The best dumbbell workout ever...
http://www.menshealth.com/fitness/dumbbell-exercises-3?cm_mmc=Brobible-_-The%20Spartacus%20Workout-_-Article-_-The%20Genius%20Dumbbell%20Workouthttp://www.menshealth.com/fitness/dumbbell-exercises-3?cm_mmc=Brobible-_-The%20Spartacus%20Workout-_-Article-_-The%20Genius%20Dumbbell%20Workout


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13/13

Du,bbell ush ress

Sta"# hol#&"' a pa&r o% #u,bbells 9ust outse $our shoul#ers! *&th $ourar,s be"t a"# pal,s %ac&"' each other. Sta"# *&th $our %eet shoul#er)*thapart a"# k"ees sl&'htl$ be"t [A]. D&p $our k"ees ! a"# the" e6plos&3el$ pushup *&th $our le's as $ou press the *e&'hts stra&'ht o3er $our shoul#ers [C].o*er the #u,bbells back to the start&"' pos&t&o" a"# repeat.

triple set 1

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