Five programs (sets) for arms and shoulders in this article are suitable for those who have only 30 minutes to the gym and need to work out their arms / shoulders well. Or if you have a full workout for an hour , then you can include one of three or four sets in it.
What are trisets and foursets?
Trisets are three exercises that need to be done one after the other without a break. Four points - four exercises. They can be done for a specific muscle group (for example, all exercises only on the legs ), or you can do a workout on the whole body ( full body). In fact, this is a variant of a circular workout of three / four exercises.
Trisets and four-sets, as well as any circular training, are difficult to do if there is rush hour in the hall. You need to do exercises without rest, and the simulators / weights are constantly busy. But our trisets and four-sets are convenient in that all exercises can be done in one place without running around the room in search of the right simulator.
As a bonus - these sets can be done as a mini-workout on the arms and shoulders , if you have a minimum of time for the gym.
Number of reps and sets
For each program (except the last, with a barbell) do 2-4 sets, 8-16 repetitions in each exercise. Rest between sets - 1-2 minutes.
1. Triset on the bottom block
Do all exercises in this set first with one hand, then with the other. Those. first exercise: 8-16 repetitions with the right hand, after 8-16 repetitions with the left hand. Go to the second exercise. And so on.
Exercises can be done in any order. But the first and third are done with the back tilted, so it’s better to do biceps flexion between them to stand up to give the back a rest.
A1 Leaving the arm to the side (as during wiring with dumbbells lying)
A2 Biceps Flexion
A3 Triceps extension
2. Triset on the upper and lower block
You need to attach the cable holder to the upper block, and the curved handle to the lower one (see video). Ask the duty coach, in the hall there should be such.
A1 Thrust to the chest from above
A2 Triceps extension
A3 Biceps Flexion
3. Triset with dumbbells on the bench
For this triset, you need a bench and two pairs of dumbbells: easier and heavier. Easier for shoulder exercises, harder for biceps and triceps. Take weights with which you can do 8-16 reps (try during a warm-up if you are not sure).
A1 Seated Biceps Curls
A2 Triceps extensions lying down (French bench press with dumbbells)
A3 Wiring with dumbbells, lying on its side (repeat for each arm)
In order not to fall off the bench during wiring, catch one foot on the bench and put your lower hand on the floor (you will have an armpit on the edge of the bench).
4. Quadruple with dumbbells
Again, 2 sets of dumbbells are needed - the pair is lighter for the first exercise and the pair is heavier for the other three.
A1 Biceps Flexion
A2 Lifting bent arms with dumbbells in front of you
A3 Triceps extension of the arms with a 90 degree back angle
A4 Pulling straight arms back with an inclined back
In this set, exercises need to be done in this order. Because they are organized in such a way that after you have worked on one muscle, the next exercise loads it isometrically (i.e., in statics, without compression-stretching the muscles), which gives the maximum effect. For example, first they did biceps flexion, and then load it with the same, but already static, raising your bent arms in front of you.
4. Four-post with a barbell
This set is best done with a high volume, many repetitions with small weights. You will need either an empty Olympic neck (20 kg), or you can hang pancakes up to 5 kg on it.
A1 Triceps extension from behind the head
A2 Biceps flexion (15-25 reps)
A3 Thrust to the chin with a wide grip
A4 Bench Press Stand Up
Only 1-3 sets with a break of 1-2 minutes. It will go well at the end of the workout as a “finish”. You can do the exercises in any order, but the bench press up is better at the end, because This is the hardest exercise. The main thing is not to put the barbell on the floor during the set. You can change the width of the grip to keep pace when you start to get tired.