Notes: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B. Precede each set with at least one set of light weight, high rep warm-ups. Rest 1-2 days between workouts. Add cardio on days off.
Notes: This is a 4-day per week routine. Part A is for days 1 & 4. Part B is for days 2 & 6. So 4-5 sets of each exercise including your warm-ups. Use heavier weights and lower reps (6-10) with longer rest (2 min.) for greater muscle size and strength. Do higher reps (12-18) and less rest (30 sec. - 1 min.) for more muscle endurance and cardio conditioning. It is a good idea to alternate back and forth to constantly challenge the muscles.
As senior science editor for Muscle & Fitness and Flex magazines, I get to try a variety of training equipment. Out of all the adjustable dumbbells I have tried, the Ironmaster Quick Lock Dumbbell System is the best. In fact, they are so good they are the only dumbbells I have in my home gym. They are the only dumbbells I need. With the Quick-Lock Dumbbell Add-on Kit, I can have an entire rack of dumbbells, from 5-120 pounds, in a matter of seconds. They make it easy to move from one exercise to the next.
Jim Stoppani, PhD, senior science editor, Muscle & Fitness and Flex magazines, author of Encyclopedia of Muscle & Strength (humankinetics.com)
