Strictly Strength Workout Friday, May 3, 2013

Below is the workout we did for my Strictly Strength class on Friday, May 3.  In this workout we did Tri-Sets.  A Tri-Set is when you perform three exercises in a row for the same muscle group.  For example when training the chest you might perform a set of Incline Dumbbell Chest Presses followed by Incline Dumbbell Flyes followed by Flat Bench Dumbbell Chest Presses.  This is a great technique if you want to isolate a specific muscle group and really fatigue it.  

In class we did an upper body Tri-Set followed by a lower body Tri-Set, repeated all six exercises again and then moved on to the next muscle groups.

Tri-Set 1 (Chest Exercises): 2 Sets X 45 Seconds TUT

1. Push-Up
2. Dumbbell Flye off the step
3. Dumbbell Chest Press off the step

Tri-Set 2 (Squat Exercises):  2 Sets X 45 Seconds TUT

1. Dumbbell Plie Squat
2. Single-Leg Squat
3. Resist-A-Band Squat

Tri-Set 3 (Back Exercises):  2 Sets X 45 Seconds TUT

1. Bent-Over Dumbbell Row
2. Resist-A-Band Rear Delt Flye
3. Seated Resist-A-Band Row

Tri-Set 4 (Hamstring Exercises):  2 Sets X 45 Seconds TUT

1. Gliding Disk Leg Curls
2. Figure-8 Leg Curls
3. Dumbbell Romanian Deadlift

Tri-Set 5 (Shoulder Exercises):  2 Sets X 45 Seconds TUT

1. Standing Dumbbell Arnold Press
2. Standing Dumbbell Side Raise
3. Standing Dumbbell Shoulder Press

Tri-Set 6 (Lunge Exercises):  2 Sets X 45 Seconds TUT

1. Dumbbell Forward Lunge
2. Gliding Disk Side Lunge 
3. Dumbbell Reverse Lunge off the step

Tri-Set 7 (Biceps Exercises):  2 Sets X 45 Seconds TUT

1. Dumbbell Hammer Curl
2. Dumbbell Biceps Curl
3. Resist-A-Band Biceps Curl

Tri-Set 8 (Triceps Exercises):  2 Sets X 45 Seconds TUT

1. Dumbbell Overhead Triceps Extension
2. Bent-Over Dumbbell Kickback
3. Lying Dumbbell Triceps Extension off the step

Tri-Set 9 (Ab Exercises):  2 Sets X 45 Seconds TUT

1. Abdominal V-Ins off the bench
2. Abdominal Crunches off the bench
3. Seated Abdominal Rotations off the bench

Enjoy the Workout!