Back & Arms Workout: Trisets // Day 33 HR12WEEK 2.0

Back & Arms Workout: Trisets is Day 33 in Heather Robertson‘s 12 Week Program. This is a great upper body workout. This isn’t Heather’s toughest but it does a great job working your upper body nicely if you choose the right dumbbells. It is mostly straight strength work but she throws in a few more metabolic exercises to raise your heart rate. My back feels nicely worked and so do my arms. Since this workout is 46 minutes, I used Heather’s At Home Arm Toning Workout to finish my arms off and give my shoulders some work.

This workout has 6 trisets. Each triset is done 2 times before you move on to the next triset. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. Heather also shows a low impact version of the exercises that have impact.

Back & Arms Workout: Trisets is 45:52 minutes; 4 minute warm up and 4:45 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10 and 15 pound dumbbells. The weights listed below are what I used. I also used a medium resistance band for the Super V Squeezes in Triset 4.

Triset 1:

1. Single arm bent over row (one 40# DB)
2. Repeat #1 on other arm
3. Bent over rear delt flys (8# DBs)
4. Repeat #1-3

Triset 2:

1. Curl & tricep press (do first half of bicep curl, bringing DBs to shoulders, push DBs overhead, do one double arm overhead tricep extension, at top when arms are overhead again, lower straight arms in front of you frontal raise style back to start) (10# DBs)
2. Zottman curls (lift DBs hammer curl style, rotating DBs so palms face shoulders at top of lift, hold arms there as you rotate wrists so they are facing in front of you then lower DBs with palms facing down) (15# DBs)
3. Bicep burn out (fast alternating bicep curls using light DBs) (5# DBs)
4. Repeat #1-3

Triset 3:

1. Tate press (lay on back, knees bent and feet in floor, DBs are extended to ceiling with palms facing feet/legs, bend elbows bringing ends of DBs to chest then straighten arms again) (11# Dbs)
2. Alternating pull overs (lay on back w/ one DB in each hand, legs are raised and knees bent at 90 degrees, alternate single arm pull overs) (15# DBs)
3. Plank row & press (in straight arm plank with a DB in each hand, do one renegade row each arm, jump feet into DBs, stand while doing a hammer into an overhead press) (18# DBs)
4. Repeat #1-3

30 second rest

Triset 4:

1. Narrow & wide row (alternate one bent over row with palms facing each other and elbows close to sides with one wide row with palms facing behind you and elbows out wide away from body) (18# DBs)
2. Scapular squeeze (extend arms out to sides in a T with palms facing ceiling, pull elbows behind ribs then push elbows back out to a T) (7# DBs)
3. Super V squeeze (lay on stomach with arms extended in front of you, raise arms and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/legs) (I used a medium resistance band)
4. Repeat #1-3

Triset 5:

1. Press curls (bicep curls with palms facing the ceiling, elbows pressed close to sides and ends of DBs pressed together) (16.5# DBs)
2. Wide bicep curls (15# DBs)
3. Alternating hammer curls (16.5# DBs)
4. Repeat #1-3

Triset 6:

1. Tricep push up
2. Skull crushers (lay on back with knees bent and feet on mat close to glutes, raise hips into bridge and hold isometrically while doing skull crushers) (11# DBs)
3. Ninja hop & curl (start in straight arm plank but holding DBs, jump feet to hands so you are in a deep squat, remain in deep squat while doing a double arm hammer curl, place DBs on floor again and jump feet back to plank) (15# DBs)
4. Repeat #1-3

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.