The Fat Burn Revolution
“In the case of exercises that do not require weights, perform the most advanced version of the exercise you can manage, even if that means you cannot complete the stated number of reps – just do as many as you can.
As well as the warm-up reps you still need to perform the lower-body dynamic stretches before starting and do the lower-body static stretches at the end of your session.
Fitter, stronger, leaner, healthier format for each tri-combo 1 Perform one warm-up set by doing each of... the three exercises using a comfortable weight (around three-quarters of your top weight) or the easiest version where weights are not used 2 Take a 30-second rest 3 Perform your first full set by doing each of the three exercises with maximum weights or the most advanced version you can manage. Do the exercises consecutively with no rest between 4 Take 1-minute rest once you have completed all three exercises 5 Perform your second set 6 Take 1-minute rest 7 Move on to next tri-combo tri-combo #1 • Lateral raise (here) x 10 • Tricep push-up (here) x 10 • Wood chop (here) x 12 per side Warm-up set then 30-second rest First full set then 1-minute rest Second full set then 1-minute rest Move on to next tri-combo tri-combo #2 • Single arm bicep curls (here) x 10 per side • Arnold press (here) x 10 • Saxon side bend (here) x 20 alternating sides Warm-up set then 30-second rest First full set then 1-minute rest Second full set then 1-minute rest Move on to next tri-combo tri-combo #3 • Tricep dips (here) x 10 • Diamond push-up (here) x 10 • Russian twist (here) x 20 alternating sides Warm-up set then 30-second rest First full set then 1-minute rest Second full set then 1-minute rest Move on to next tri-combo tri-combo #4 • Upright row (here) x 10 • Hammer curls (here) x 10 • Palm-to-elbow plank (here) x 20 alternating sides Warm-up set then 30-second rest First full set then 1-minute rest Second full set then 1-minute rest and cool-down dumbbell pullover target area chest, arms, shoulders & upper back The dumbbell pullover is something of a forgotten gem in my opinion.MoreLess
As well as the warm-up reps you still need to perform the lower-body dynamic stretches before starting and do the lower-body static stretches at the end of your session.
Fitter, stronger, leaner, healthier format for each tri-combo 1 Perform one warm-up set by doing each of... the three exercises using a comfortable weight (around three-quarters of your top weight) or the easiest version where weights are not used 2 Take a 30-second rest 3 Perform your first full set by doing each of the three exercises with maximum weights or the most advanced version you can manage. Do the exercises consecutively with no rest between 4 Take 1-minute rest once you have completed all three exercises 5 Perform your second set 6 Take 1-minute rest 7 Move on to next tri-combo tri-combo #1 • Lateral raise (here) x 10 • Tricep push-up (here) x 10 • Wood chop (here) x 12 per side Warm-up set then 30-second rest First full set then 1-minute rest Second full set then 1-minute rest Move on to next tri-combo tri-combo #2 • Single arm bicep curls (here) x 10 per side • Arnold press (here) x 10 • Saxon side bend (here) x 20 alternating sides Warm-up set then 30-second rest First full set then 1-minute rest Second full set then 1-minute rest Move on to next tri-combo tri-combo #3 • Tricep dips (here) x 10 • Diamond push-up (here) x 10 • Russian twist (here) x 20 alternating sides Warm-up set then 30-second rest First full set then 1-minute rest Second full set then 1-minute rest Move on to next tri-combo tri-combo #4 • Upright row (here) x 10 • Hammer curls (here) x 10 • Palm-to-elbow plank (here) x 20 alternating sides Warm-up set then 30-second rest First full set then 1-minute rest Second full set then 1-minute rest and cool-down dumbbell pullover target area chest, arms, shoulders & upper back The dumbbell pullover is something of a forgotten gem in my opinion.MoreLess
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