Skip to main content

Timesaver Trisets - Back and Biceps

I don't know about you, but I am always looking for new workout ideas, especially when it comes to weight lifting. I tend to get bored pretty quickly with the same routine week in and week out - and so do my muscles. At the same time, I don't always have a lot of time to spend lifting weights, and am pretty sure most of us don't. But, that doesn't mean you can't get in an effective workout.

I love supersets as a quick workout, but decided to change my strategy last week and go with trisets for the same muscle group - in this case it was back and biceps. Originally, I had thought it would be more of an endurance type of workout. Not so much major muscle building because I knew I would have to go a little lighter with my weights.

But I ended up reading a pretty good article explaining trisets in more detail and discussing why they are actually good for building lean body mass. With a triset workout, you're keeping your muscles under tension, working for the entire set - more work, less time. I'm all about that.

I'm sure there are opponents to this type of lifting. There are opponents to just about everything in life I'm certain. There are always pros and cons, new research, etc. Personally, I think this is a great way to get in a really solid weight workout in a short amount of time.

I will also suggest that this is not a workout you should do ALL the time. I think change is good: Introduce the workout and your muscled are crazy confused. Improve the workout and your muscles get stronger and begin to adapt. Perfect the workout and then it's time to switch it up again.

Begin this Timesaver Trisets for Back and Biceps workout with a 10-minute warm up walking on a treadmill or elliptical plus dynamic moves such as lunges with torso twist, butt kicks, high knees, and jumping jacks to warm up the body and loosen up the joints.

Do each each exercise for 8-10 reps then immediately move to the next exercise in the set. Rest 40-60 seconds, then repeat the triset for a total of 3-4 sets.




Videos
Overhand row
Dumbbell pullover
Dumbbell horizontal row

Dumbbell biceps curls
Hammer curls
Zottman curls


*Disclaimer: Although I am an ISSA Certified Fitness Trainer, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Comments

Popular posts from this blog

Love in Photos

In honor of Valentine's Day - Love in Photos Husband Family and Furbabies Friends Even if you're not a fan of Valentine's Day - I hope you have a wonderful day and remember the loves in your life.

Hump Day and More Pineapples

Full-Body Workout  I'll readily admit that getting up this morning was quite painful and almost didn't happen. I forced myself out of bed though not exactly excited about tackling a full-body Pyramid workout. Sort of daunting at 5 am really. I did the warm up from Shock Cardio Cardio Core Circuit (cardio only premix) then hit the weights. It was a pyramid up only so I increased my starting weight. I topped it all off with the first 2 1/2 drills from the cardio workout. I ran short on time and was basically spent. Squats into Plie Squats Step Ups (seriously hate these especially at 5:30 am) Incline Chest Flyes into Chest Press Pullovers into DB Underhand Rows Step Ups (freaking again) Static Lunges Overhead DB Press into Lateral Raises Deadlifts Kickbacks into Overhead Extensions Hammer Curls into Alternating Curls Calf Raises I am so excited to report that my new cross-trainers and running shoes arrived today. Can't wait to test both of them out. I waited way way way too

Hitting the Gym and Lazy Means Creative Tex-Mex Creation

Sunday, Gym Day Why do vacations and min-vacations go by so quickly? Just doesn't seem quite right. Anyway, we left Branson around 9:30 am to head back home. It was a pretty uneventful drive back, which is usually a good thing. We got home and unpacked, then I headed up to the gym. I started with a 10-minute treadmill run to warm up before hitting the weights for back and light legs then abs. I went with a giant set for back then supersets for legs. GS - 4x8 Underhand barbell rows Pullovers Double-arm rows SS#1 Rear-leg elevated lunges (Bulgarian Split Squats) - 3x8 Calf raises - 3x20 SS#2 - 2x8 Walking lunges Plie squats with low-end pulse Single-leg deadlifts - 2x8 I did some ab exercises, stretched, and called it quits. Lazy = Crazy Dinner I may have made it to the gym and washed a few loads of laundry, but I never made it to the grocery store - lounging in the pool trumped grocery shopping. This meant getting creative with dinner. We had another package