Скачать или смотреть Upper Body Volume: Tri-Sets Format | SURGE DAY 23

Get ready for an upper body strength builder with this Push/Pull Triset Burn! We’ll move through focused trisets - each with 3 exercises targeting the same muscle group - alternating between push and pull to keep intensity high and recovery active. You’ll work for 30 seconds, rest for 15 seconds, and get a 45-second break between each triset. I’m using 14–35 lb dumbbells and a long resistance band to hit every rep with purpose. Grab your gear, and let’s build strength, definition, and endurance - one triset at a time! 💪🔥

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Here's what I'll be using for equipment:
2 X 14 LBS | 6 KG
2 X 18 LBS | 8 KG
2 X 25 LBS | 12 KG
1 X 35 LBS | 16 KG
LONG BANDS

Before starting the workout, I encourage you to choose weights that challenge your individual strength level. Aim for weights that make the last few repetitions of each exercise difficult, yet still manageable with proper form. It's all about finding that sweet spot where you're pushing yourself while maintaining good technique.

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Remember, the timer and repetition counts are merely suggestions – please pause the workout whenever you need to catch your breath, perfect your form, or take a sip of water. When performing squats, ensure your knees stay aligned and avoid inward collapse. During Romanian deadlifts (RDLs), maintain a straight back, an engaged core, lower until you feel a stretch, then rise back up. And for every exercise, engage your core muscles for stability and support.

Thank you for joining in, and I hope you found this total upper body workout both challenging and enjoyable! If you have any questions or feedback, don't hesitate to drop them in the comments below. Your input is valuable, and I'm here to support you every step of the way.
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Upper Body Volume: Tri-Sets Format | SURGE DAY 23 Workout Details:

00:00 INTRO

00:19 WARMUP
DISLOCATE COMBO
WIPERS
BACK & FORTH
BAND FLY
SHOULDER COMBO
PRESS & ROTATE
ALT HALO 14 LBS
ALT THREAD THE NEEDLE
COBRA INTO CHILD’S POSE
CAT/COW
SEATED ROW
SEATED SUPINATED ROW

WORKOUT
30 SEC WORK
15 SEC REST
45 SEC BETWEEN SETS

10:04 TRISET 1
TRICEP PUSH UP COMBO
WIDE CHEST PRESS 25 LBS
SHOULDER PRESS 18 LBS

X 3

18:19 TRISET 2
R DEADSTOP ROW 35 LBS
L DEADSTOP ROW
HAMMER CURL 18 LBS
REVERSE RAISE

X 3

28:51 TRISET 3
SKULL CRUSHER 14 LBS
Z PRESS
ARC FRONT RAISE

X 3

37:07 TRISET 4
SUPINATED ROW 25 LBS
WIDE CURL 18 LBS
FACE PULL 14 LBS [tip: rear delts in focus, core engaged]

X 3

44:48 COOLDOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.