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Try these tris-sets:
CHEST
- incline dumbell press 10 reps
- low incline dumbell flye 20 reps
- incline benchpress or incline machine press 40 reps
repeat 3 times, rest 1 minute
- flat dumbell press 10 reps
- flat dumbell flyes or peck deck 20 reps
- flat benchpress or machine press 40 reps
repeat 3 times, rest 1 minute
- decline dumbell press 10 reps
- standing cable cross 20 reps
- wide dip on dipping station 40 reps
repeat 3 times, rest 1 minute
DELT
- seated dumbell press 10 reps
- dumbell or cable side raises 20 reps
- behind neck press 40 reps
- arnold press 10 reps
- front raises (dumbell, barbell or plate) 20 reps
- millitary press 40 reps
Trisets can be done for opposing musclegroups or same musclegroup group, different angles (e.b. back: deadlifting-chin-row). However I choose the most depleting of trisets and that is same musclegroup , same angle.
The trisets above are carefully chosen and incorporate the following concepts:
- DUMBELLS first , dumbells seem to render better results when it comes to specific mass, especially in compound pressing movements for delts and chest. Sure there are lots of powerlifters out there with a big bench, but it's ronnie coleman that does the 200 lbs dumbell presses for 10-8 reps that really correlates with having a big chest!
- LOW-MEDIUM-HIGH reps, within the tris-set we apply different repranges to exhaust the different types of musclefibre, obviously starting with the low reps/heavy weight
- PRE-EXHAUSTION
The second exercise is an isolation movment for medium reps that will prepare you for the final kicker: doing a barbell or machine movement with really high amount of reps and the assisting muscles really drag you through the pain barrier....
If you feel that having a big bench is still important to you than you could alternate a barbell and a dumbell day
CHEST BARBELL DAY
Triset:
- flat benchpress 8-6 reps
- flat dumbell press 20-15 reps
- flat dumbell flyes 40-30 reps
CHEST DUMBELL DAY
Triset:
- flat dumbell press 10 reps
- flat dumbell flyes or peck deck 20 reps
- flat benchpress or machine press 40 reps
rest only 1 minute between trisets, lower the weight of the first exercise each consecutive sets to complete the same amount of reps (6-8 using barbells or 10 using dumbells) but use the same weight for the second and the third exercise (where you can fail in much broader margins (20-15 reps or 40-30 reps) also it saves a lot of hassle to keep the same weights for those exercises.
CHEST
- incline dumbell press 10 reps
- low incline dumbell flye 20 reps
- incline benchpress or incline machine press 40 reps
repeat 3 times, rest 1 minute
- flat dumbell press 10 reps
- flat dumbell flyes or peck deck 20 reps
- flat benchpress or machine press 40 reps
repeat 3 times, rest 1 minute
- decline dumbell press 10 reps
- standing cable cross 20 reps
- wide dip on dipping station 40 reps
repeat 3 times, rest 1 minute
DELT
- seated dumbell press 10 reps
- dumbell or cable side raises 20 reps
- behind neck press 40 reps
- arnold press 10 reps
- front raises (dumbell, barbell or plate) 20 reps
- millitary press 40 reps
Trisets can be done for opposing musclegroups or same musclegroup group, different angles (e.b. back: deadlifting-chin-row). However I choose the most depleting of trisets and that is same musclegroup , same angle.
The trisets above are carefully chosen and incorporate the following concepts:
- DUMBELLS first , dumbells seem to render better results when it comes to specific mass, especially in compound pressing movements for delts and chest. Sure there are lots of powerlifters out there with a big bench, but it's ronnie coleman that does the 200 lbs dumbell presses for 10-8 reps that really correlates with having a big chest!
- LOW-MEDIUM-HIGH reps, within the tris-set we apply different repranges to exhaust the different types of musclefibre, obviously starting with the low reps/heavy weight
- PRE-EXHAUSTION
The second exercise is an isolation movment for medium reps that will prepare you for the final kicker: doing a barbell or machine movement with really high amount of reps and the assisting muscles really drag you through the pain barrier....
If you feel that having a big bench is still important to you than you could alternate a barbell and a dumbell day
CHEST BARBELL DAY
Triset:
- flat benchpress 8-6 reps
- flat dumbell press 20-15 reps
- flat dumbell flyes 40-30 reps
CHEST DUMBELL DAY
Triset:
- flat dumbell press 10 reps
- flat dumbell flyes or peck deck 20 reps
- flat benchpress or machine press 40 reps
rest only 1 minute between trisets, lower the weight of the first exercise each consecutive sets to complete the same amount of reps (6-8 using barbells or 10 using dumbells) but use the same weight for the second and the third exercise (where you can fail in much broader margins (20-15 reps or 40-30 reps) also it saves a lot of hassle to keep the same weights for those exercises.
