3T (Triple Threat)

I am a big believer in utilizing more innovative techniques for training that increase the intensity of the workout and save time, such as bisets, trisets, 21s, and supersets.   The triple threat technique is one I devised while doing shoulders to take my work out to the next level.  The difference from 3T compared to the others is that you do one rep for each exercise together, similar to a round then repeat.  For example, sitting on a bench I will perform one dumbbell side raise sitting upright, then immediately drop down to a bent-over rear delt raise, then sit upright and finish with a front raise and that counts as 1 rep.  The key is trying to be fluid in the motion but still performing the rep correctly.  It’s good to start with a light weight to get the motion down, plus the burn is incredible.  I perform three sets dropping reps and adding weight.  Another example is for biceps.   I will sit upright on a bench and perform palms up curl, then immediately switch to a hammer curl, then switch to a palms down or reverse curl.  The idea is to attach the entire part of the muscle you are focused on instead of just hitting one small area.  This can be done on a lot of body parts but you have to find exercises that flow together nicely instead of having to stop change positions, hand grips, or bars.  The idea is to have less than a second switch in between to shock the entire muscle area.

Exercises
Shoulders-Sides raises----->Bent-over raises----->Front raises (dumbbells for all)
Shoulders-High Pulls----->Arnold Press----->Shrugs (dumbbells for all)
Back-Bent-over row (Wide)-----> Bent-over row (reverse)-----> Bent-over row (parallel) (dumbbells for all)
Biceps-Palm up curl----->Hammer curl----->Reverse curl (dumbbells for all)
Chest-Bench press----->Standard  fly----->press----->Parallel fly (dumbbells for all)
Quads-squat----->split jump----->lunge
Abs-crunch----->leg kick out----->v-up

           …For more information and tips, check my website, www.chadamartin.com.