TRI-SET 1 - LATS, BICEPS, SHOULDERS
1. Single-arm barbell row
A) Load weights on one end of a barbell. Straddle the bar at the weighted end and grab it with your right hand just behind the plates. Bend forward at your hips so your torso is almost parallel to the floor, your knees slightly bent. Rest your left hand on your left knee
B) Row the barbell to your stomach. Hold for two seconds, then slowly lower to the start. Repeat with your other arm.
2. Underhand bent-over row
A) Stand with your feet shoulder-width apart while holding a camber bar with an underhand shoulder-width grip.
B) Bend forward at your hips so your torso is almost parallel to the floor, your knees slightly bent. Draw the bar up until it reaches your chest. Pause, then slowly lower the weight and repeat.
3. Flat-bench dumbbell pullover
A) Grab a light dumbbell in each hand and lie back on a flat bench. Raise the dumbbells above your chest and bring them together.
B) Bend your elbows slightly, then lower the weights as far behind your head as possible, keeping your upper arms close to your ears. Raise the dumbbells up along the same path.
TRI-SET 2 - LATS, ABS, CHEST
1. Olympic-ring inverted rows
A) Set the rings to chest height and place a bench in front of the rings. Grab the handles so your palms are facing you and place your feet on the bench so your body is parallel to the ground.
B) Hoist your chest to ring height, hold for two seconds, then lower to the start position.
2. Renegade rows
A) Drop into a push-up position, holding a dumb-bell in each hand. Keep your back straight – don’t let your hips sag.
B) Pull the weight in you right hand to your chest. Hold for a second, then return to the start and repeat on your left side.
3. Cable face-pulls
A) Stand facing the cable crossover machine and fix the rope attachment to eye level. Grab an end of the rope in each hand and step back so your arms are straight and parallel to the floor.
B) Pull the rope attachment as close to your face as possible. Pause and slowly return to the start position.