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Advanced Workout Techniques "TRI-SETS"

A Great Way to take your workout to the next level Is to start doing "TRI-SETS"

A Tri Set is one large set, composed of three sets of different exercises, all targeting the same muscle group.

Pick exercises, perform each exercise to failure (don't count reps! counting reps is for suckas! your better that that!) , no rest between the exercises.
You will have to use lighter weights in for each exercise, which makes it kind of like a "drop set", but it's different because you hit the muscle from an different angle each time you switch exercises

Examples of Tri Sets for muscle groups

These exercises completed back to back to compose one Tri Set. Perform between two and three of these Tri Sets for your session. The exercises implemented in this Tri Set should offer a variety of stress to the elbow flexor muscles.

Example of a Tri Set for Biceps

Carter Curls (or "alternating dumbbell curls")
Reverse Curls
Barbell Curl
Example of a Tri Set for Back

Seated Cable Row
Underhand Pull Down
Wide Grip Pull Down

Note the high use of cables due to ease of changing resistance in case the weight has to be reduced due to fatigue.

Example of a Tri Set for Chest

Dumbbell Flys
Dumbbell Press
Chest Dips

Dumbbell Flys are performed at the start of the Tri Set to pre-exhaust the chest fibers before the pressing exercises.

Example of a Tri Set for Triceps

Cable Press Down
Close Grip Bench Press
Triceps Dips

The press down is performed at the beginning of the Tri Set to tire the triceps directly in an isolated manner before the pressing. Add resistance to the dips if required.

Example of a Tri Set for Shoulders

Dumbbell Lateral Raises
Military Press
Upright Row

This Tri Set will successfully stress the front and side head of the deltoids, it however offers little stress to the rear deltoid head. An additional exercise which targets the rear head may be wisely performed at the end of your shoulders session for balance.

Example of a Tri Set for Calfs

Standing Calf Raise
Seated Calf Raise
Donkey Calf Raise

This Tri Set will target the gastrocnemius and the soleus muscles of the calf effectively. The donkey calf raise offers a great stretch to the calfs during the latter phrase of the Tri Set when the muscles are highly pumped.

When your adding Tri-Sets to you workout, make sure you
Never Do More that 3 sets of Tri-Sets per workout per body part

Make sure to check out my program The Simple Shredded Solution for more information about burning fat and building muscles!

!!! Put in the Work!!!

Brandon Carter