Tri-Set Fat Burner: Slim Down In Less Time

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Summer is just around the corner, which means it’s time to sculpt your body and have it ready to hit the beach. While there are plenty of programs that emphasize high-volume exercises, you can still get your desired results by turning up the intensity without increasing the duration of your workouts, thus allowing for more time on the beach.

Obviously, the beach muscles would be the target of these exercises. The areas that are covered up wouldn’t be part of this collection of workouts. Tri-sets aren’t entirely new in the world of fitness, but the particular approach you’ll learn here might be. You will maintain the familiar fast-pace, quick-switching style as you move from one exercise to the next, but your rep changes will change alongside the exercises. Aside from experiencing pump like you’ve never had before, you’ll also enjoy an awesome cardio finisher to allow your body to burn calories long after the workout and boost your endurance at the same time.

If you decide to perform all the routines on the same day, then you must be sure that you go through each tri-set twice at most. Each routine is created to serve as a standalone program, albeit one that you can modify according to your own unique fitness needs. Also, the cardio finishers are designed for you to get the most out of each phase of the workout, but you can feel free to swap them around based on your own preferences.

Each exercise must be executed for 12 reps before moving on to the next exercise listed in the three-exercise tri-set. Each tri-set fat melter can be done for three to four sets, making sure that you maintain proper form and controlled repetition speed.

TRI-SET WORKOUT 1: CHEST + BACK + CALVES

Tri-Set A

  • Pec Deck Flye 3 to 4 Sets 12 Reps
  • Standing Calf Raise 3 to 4 Sets 12 Reps
  • Wide-Grip Cable Row 3 to 4 Sets 12 Reps

Tri-Set B

  • Incline Dumbbell Bench Press 3 to 4 Sets 12 Reps
  • Calf Raise (Seated) 3 to 4 Sets 12 Reps
  • Lat Pulldown 3 to 4 Sets 12 Reps

Tri-Set C

  • Bench Press (Barbell) 3 to 4 Sets 12 Reps
  • Single-Leg Calf Raise 3 to 4 Sets 12 Reps
  • Seated Cable Row 3 to 4 Sets 12 Reps

Tri-Set D

  • Cable Crossover 3 to 4 Sets 12 Reps
  • Donkey Calf Raise 3 to 4 Sets 12 Reps
  • Single-Arm Standing Cable Row 3 to 4 Sets 12 Reps

Cap off this workout by doing alternating wave intervals using the battling ropes. Complete 5 to 6 sets of 30 seconds with a rest period of one minute in between sets. Maintain a semi-squatting stance while doing the exercise, keeping the torso erect and maintaining a smooth rhythm with the ropes. Form must be emphasized over speed.

TRI-SET WORKOUT 2: BICEPS + TRICEPS + DELTS

Tri-Set A

  • Lying EZ-Bar Triceps Extension 3 to 4 Sets 12 Reps
  • Barbell Overhead Press 3 to 4 Sets 12 Reps
  • Standing EZ-Bar Curl 3 to 4 Sets 12 Reps

Tri-Set B

  • Close-Grip Push-Up 3 to 4 Sets 12 Reps
  • Lateral Raise (Dumbbell) 3 to 4 Sets 12 Reps
  • Dumbbell Curl (Alternating) 3 to 4 Sets 12 Reps

Tri-Set C

  • Triceps Pressdown 3 to 4 Sets 12 Reps
  • One-Arm Cable Lateral Raise 3 to 4 Sets 12 Reps
  • Cable Curl 3 to 4 Sets 12 Reps

Tri-Set D

  • Bench Dip 3 to 4 Sets 12 Reps
  • Rear-Delt Flye (Dumbbell) 3 to 4 Sets 12 Reps
  • Concentration Curl 3 to 4 Sets 12 Reps

Finish this high-intensity workout with 5 to 6 sets kettlebell swings, each set consisting of 12 reps. Between each set you are allowed to rest for one minute or less if your endurance can handle it. Choose a weight that enables you to perform explosive repetitions while maintaining the right form. Don’t hesitate to drop down the weight to a level that’s comfortable for you.

TRI-SET WORKOUT 3: TRAPS + ABS + FOREARMS

Tri-Set A

  • Prone Incline Shrug (Dumbbell) 3 to 4 Sets 12 Reps
  • Towel Pullups 3 to 4 Sets 12 Reps
  • Windshield Wipers 3 to 4 Sets 12 Reps

Tri-Set B

  • Shoulder Shrugs (Dumbbell) 3 to 4 Sets 12 Reps
  • Wrist Curl 3 to 4 Sets 12 Reps
  • Decline Bench Sit-Up 3 to 4 Sets 12 Reps

Tri-Set C

  • Barbell Shrug 3 to 4 Sets 12 Reps
  • Wrist Extension 3 to 4 Sets 12 Reps
  • Alternating Lying Rotational Crunch 3 to 4 Sets 12 Reps

Tri-Set D

  • Upright Row 3 to 4 Sets 12 Reps
  • Hammer Curl 3 to 4 Sets 12 Reps
  • Hanging Leg Raise 3 to 4 Sets 12 Reps

After finishing this tri-set fat melter, perform a quick Tabata set consisting of walking lunges using only your bodyweight. Divide this into eight segments of 20 seconds each. A rest period of 10 seconds is allowed after every segment. Your steps must be long and deep, maintaining an erect torso and emphasizing the activity on your quads and glutes.

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