Fitness challenge 11

More triple set combos!
I’m loooooving triple-set combos at the moment – using 3 different muscle groups for each. You get a real burn and concentrated ache in the muscle – which of course means firm and fabulous arms, as well as a slight cardio effect because you end up doing 30+ reps in one set. VERY time efficient too – you can get 36 sets done in about 45-50 minutes! That gets a double thumbs up from me

Triple-sets – like the name states – involves joining 3 exercises together with no rest in-between (besides the time it takes to pick up the weights and get into your start position etc.). I like doing 3 different exercise combos with 4 sets in each combo, aiming for 10-12 reps in each.

With this workout it just involves the shoulders and arms, but it still gets the heart rate pounding – especially if the amount of weight you use has you at or very near failure - but you’re able to keep going, so you get a burn/ache, as opposed to a total body fatigue which may wipe you out in a short time (i.e. if you were doing larger muscle groups/more compound exercises). So it’s just something different to mix things up if you’re needing some variety in your training!

I suggest you set up your stations and weights ready so you’re not mucking around between each exercise and you can hit them bang, bang, bang!

Shoulder/arm triple set combos

Combo 1 – Dumbbells / Ezy bar

Dumbbell clean and press – 10-12 reps

Preacher curl bicep curls with ezy bar - 10-12 reps

Dumbbell narrow grip tricep press (lying on back on bench) - 10-12 reps

Rest for 1 minute, then repeat for a total of 4 sets

Combo 2 – Dumbbells

Arnold press - 10-12 reps

Hammer grip bicep curls, standing - 10-12 reps

Triceps dips – feet straight out or elevated – max. (’til you can’t do even one more!)

Rest for 1 minute, then repeat for a total of 4 sets

Combo 3 – Cables 

Upright rows using straight bar - 10-12 reps

Triceps overhead extensions using rope - 10-12 reps

Biceps cable curls using straight bar - 10-12 reps

Rest for 1 minute, then repeat for a total of 4 sets

You shoulders and arms will be smoked!