How to Get Ripped With Triplet Sets

by Glenn Hole

This is a beast of an upper body workout. Three dynamic supersets of 3 moves, repeated three times. It'll make sense. This isn't for those who are new to fitness or just starting out.

Supplies

  • Free Weights or exercise bands
  • 1 Medicine ball Weighing between 6-10lbs
  • 1 Pull up bar
  • 45-60 minutes
  • 1 Large Exercise ball (optional)
  • 1 Stopwatch
  • Instructions

    Step 1

    DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide

    Step 2

    Warm up properly. 10 minutes of cardio, and dynamic stretches.

    Step 3

    Do three rounds of each circuit non-stop (a circuit is all three exercises). Take a minute or two to recover, then move onto the next circuit. Repeat as guided.

    Step 4

    Circuit 1 is about the shoulders, chest, triceps and abs: Repeat all three exercises back-to-back. Repeat the circuit 3 times total then take 1:30 minutes rest.

    Step 5

    Push-up side arm balance x8-12 use a light weight. These are 10lbs.

    Step 6

    Shoulder fly x10. Count a rep after both movements. Light weights. You're doing 20 reps total, too heavy and you'll lose your way. 10-15lbs is tough enough.

    Step 7

    Hanging ball jack-knife. 8-10lb medicine ball or weight between your feet. You can support your elbows if you have the equipment, it's harder in the static hold shown here. Too hard? No ball. X10-15

    Step 8

    Circuit 2 hits the biceps, abs and back: Repeat all three exercises back-to-back. Repeat the circuit 3 times total then take 1:30 minutes rest.

    Step 9

    Curl to press. X 10

    Step 10

    Back Bow for 45 seconds. This helps stretch out the biceps! Enjoy.

    Step 11

    Negative pull ups. Assist yourself up and resist your body weight as you lower yourself down. Yes you will be sore tomorrow (in a good way).

    Step 12

    Circuit 3 hits the triceps, abs, biceps and lats: Repeat all three exercises back-to-back. Repeat the circuit 3 times total then take 1:30 minutes rest. Then cool down.

    Step 13

    Ball triceps extension x 10. You can also do a sphinx push up here. Hands flat on the floor instead of on the ball. Straighten the arms keeping the elbows close to the ribs, and your core super tight.

    Step 14

    Speed jack-knife x 10

    Step 15

    Chin up max reps. Using the parallel grips or with an underhand grip. Try to keep your body stable (don't pump up). If you can't do chin ups then grab the chair and put one foot on to assist you.

    Step 16

    Keep moving around on your feet for a few minutes. Cool down with stretches for the upper body, abs, back and thighs.