Type:
Split
Level:
Intermediate
Days per week:
2 days
Sex:
Male & Female
The 30 Minute Tri-Set Scorcher
Perform each session twice per week.
Day 1
Description is empty
Barbell incline bench press - medium grip
#Triset1: Sets: 3x6-10
Pullups
#Triset1: Sets: 3x6-10
Pushups
#Triset1: Sets: 3x6-10
Front plate raise
#Triset2: Sets: 3x6-10
Standing dumbbell upright row
#Triset2: Sets: 3x6-10
Seated bent-over rear delt raise
#Triset2: Sets: 3x6-10
Barbell curl
#Triset3: Sets: 3x6-10
Dips - chest version
#Triset3: Sets: 3x6-10
Reverse barbell curl
#Triset3: Sets: 3x6-10
Hanging leg raise
#Triset4: Sets: 3x20
Crunches
#Triset4: Sets: 3x20
Bent-knee hip raise
#Triset4: Sets: 3x20
Day 2 - rest day
Description is empty
No exercises
Day 3 - rest day
Description is empty
No exercises
Day 4
Description is empty
Freehand jump squat
#Triset1: Sets: 3x6-10
Dumbbell rear lunge
#Triset1: Sets: 3x6-10
Standing dumbbell calf raise
#Triset1: Sets: 3x6-10
Front barbell squat
#Triset2: Sets: 3x6-10
Barbell lunge
#Triset2: Sets: 3x6-10
Romanian deadlift
#Triset2: Sets: 3x6-10
Leg extensions
#Triset3: Sets: 3x6-20
Glute kickback
#Triset3: Sets: 3x6-20
Exercise ball crunch
#Triset3: Sets: 3x6-20
Day 5 - rest day
Description is empty
No exercises
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises