Triset A (Chest/Back/Abs):

• Push Ups or Bench Presses
  3 sets x10-12 reps (no rest)
• One Arm Dumbell Rows
  3 sets x10-12 reps (no rest)
• Crunches
  3 sets x25-40 reps (1 minute rest)

Triset B (Delts/Biceps/Triceps):

• Dumbell Upright Rows
  3 sets x10-12 reps (no rest)
• Dumbell Curls
  3 sets x10-12 reps (no rest)
• Overhead Triceps Extensions
  3 sets x10-12 reps (1 minute rest)

Triset C (Thighs/Hamstrings/Calves):

• Squats
  3 sets x10-12 reps (no rest)
• Stiff Legged Deadlifts
  3 sets x10-12 reps (no rest)
• One Leg Calf Raises
  3 sets x10-12 reps (1 minute rest)

Part A

• Crunch Situps
• Leg Raises
• Squats
• Lunges
• Calf Raises
• Arm Curls
• Curls - Preacher Curls
• Tricep Extensions
• Tricep Kickbacks

Part B

• Bench Presses
• Incline Bench Preses
• Decline Bench Presses
• Shoulder Presses
• Stiff Legged Dead Lift
• One Arm Rows
• Shoulder Flyes
• Front/Rear Shoulder Flyes (Front & Rear Delts)
• Shoulder Shrugs