STS 2.0: Tri Sets Total Body

This workout is part of Cathe Friedrich‘s STS 2.0 program which contains 26 workouts. I am doing the 12 week STS 2.0 rotation.

This is the hardest of the Phase 1 strength workouts. After doing the first 2 strength workouts (Giants Sets and Super Sets), which were so enjoyable, I decided to really challenge myself during this workout. This workout is a completely different animal from the first two. The biggest difference is you are hitting the same muscle group hard for an entire Tri Set. That means 3 exercises in a row, no rest between exercises other than the time it takes to swap out weights and/or get into position, then repeat those 3 exercises immediately–so 6 exercises hitting the same muscle group with no rest between exercises.

Let me back up for a minute. For week 1 of the 12 week rotation the very first workout you do is Giant Sets, the second strength workout you do is Super Sets and the third (and final for week 1) is this workout. When I did Giants Sets and Super Sets for the first time, I was conservative with my weights the first set then usually ended up increasing my weights when the set was repeated–but in those workouts you are not hitting the same muscle group back to back with no rest. So by the time I got to this workout at the end of week 1, I decided to hit my muscles with heavier weights right out of the gate. It was brutal and the first time through this workout I was dropping to lighter weights or my form was failing the second time through the Tri Set. In addition, this workout is very metabolic. According to my Apple Watch I burned 475 calories and spent a total of 5 minutes in Zone 5 of my heart rate (peak heart rate zone). The first week I found this a very physically draining workout compared to the other two strength workouts in this phase of the program. I definitely welcomed those 2 minute recoveries between Tri Sets but the Tri Sets themselves were exhausting. Not to mention I came to this workout with sore triceps from doing Super Sets 48 hours prior, so not only was Tri Set #4 challenging but my triceps burned out quickly. The second time I did this workout, I used more appropriate weights. And I also wasn’t sore! I still found this to be very challenging but it did not kick my butt like it did in week 1. So that is something to definitely keep in mind. You can lift heavier in Giant Sets and Super Sets, so definitely choose your weights more conservatively when coming to this workout. Even with lighter dumbbells (for some, not all of the exercises), I still got an excellent total body strength workout.

In all of the strength workouts in all 3 phases of the program, you get a very short stretch at the end of the workouts. Cathe uses the excuse that the program contains plenty of long recovery workouts (and it does), so if you feel you need more then do one of them. But I find this a poor excuse. I have limited time in the morning and this workout completely fills my morning hour. I do not have time to add on a 20 minute stretch–because that is how long those recovery stretches are. I would appreciate a few more minutes for a deeper, more thorough stretch. She does point out that she frequently stretches you out between Tri Sets and that is true, but personally, I like a little more time spent on stretching and winding down after such a long and tough workout. Not 20 minutes though! As I said–I do not have that much time most mornings. I do have a life (and a job!) outside of working out. However a 4-6 minute wind down/stretch seems appropriate.

As long as I am talking about time, that is another thing about the strength workouts in this program. There is a lot of equipment used, so they require additional time to set up my workout room in preparation for the workouts then to put everything away at the end (and set up for the next days workout). This isn’t a major problem. I love using all of my equipment, but it falls under the time constraint issue of her “abbreviated” stretches. I do not have time to do everything–the set up for the workout, the workout, the tear down/set up for the next workout PLUS a 20 minute stretch.

Anyway, sorry for the rant. I have found a workable solution for myself. I just go to YouTube afterward and do one of the 5-7 minute total body stretches I have saved. It still extends my workout time longer than I’d like but I only have to set my alarm to wake 5-10 minutes earlier instead of 20 minutes. But of course there is also the PIA of changing from DVD to AppleTV for streaming but whatever!

Tri Sets Total Body is 60:40 minutes; 5:30 minute warm up and 2 minute stretch. Equipment: step bench or weight bench, light resistance tube with handles, and dumbbells. Cathe has her bench at 14 inches. You will use the light resistance band for the warm up. Each exercise is done for 8 reps. During the 2 minute recoveries between Tri Sets Cathe gives instructions for setting up for the next Tri Set and also sometimes stretches the muscles just worked.

Tri Set 1:

1. Squats (Cathe is using 30# DBs; I used 37.5# DBs)
2. Alternating rear lunges (Cathe is using 25# DBs; I used 25# DBs)
3. Close grip sumo squats (legs are wide, toes turned out, hold one DB by bar with both hands) (Cathe is using one 45# DB; I used one 75# DB)
4. Repeat #1-3

2 minute recovery

Tri Set 2:

1. Chest press (Cathe is using 30# DBs; I used 32.5# DBs)
2. Chest fly pinkies in (palms face each other when you open arms then rotate DBs so pinkies face each other when bringing DBs back together) (Cathe is using 25# DBs; I used 20# DBs)
3. Chest fly thumb to thumb (palms face away from you as if you are doing a chest press but open arms into a fly) (Cathe is using 25# DBs; I used 20# DBs)
4. Repeat #1-3 (Cathe dropped to 20# DBs for #3)

2 minute recovery

Tri Set 3:

1. Deadlifts (Cathe is using 35# DBs; I used hex deadlift bar @ 105#)
2. Pullovers (Cathe is using one 35# DB; I used one 45# DB)
3. Kneeling one arm row (bent over single arm row, one knee rests on step bench) (Cathe is using 35# DBs; I used 50# DBs)
4. Repeat #3 on other arm
5. Repeat #1-4

2 minute recovery

Tri Set 4:

1. Close grip bench press (same as a chest press except palms face each other and arms/elbows are kept close to sides of body) (Cathe is using 30# DBs; I used 27.5# DBs)
2. Seated single arm overhead tricep extensions (Cathe is using one 15# DB; I used one 13# DB)
3. Repeat #2 on other arm
4. Lying tricep extensions (skull crushers) (Cathe is using 15# DBs; I used 15# DBs)
5. Repeat #1-4

2 minute recovery

Tri Set 5:

1. Seated overhead shoulder press (palms face each other) (Cathe is using 20# DBs; I used 20# DBs)
2. Standing double arm side lateral raise (Cathe is using 10# DBs; I used 9# DBs)
3. Kneeling single arm rear delt fly (bent over single arm rear delt fly, one knee rests on step bench) (Cathe is using one 12# DB; I used one 13# DB)
4. Repeat #3 on other arm
5. Repeat #1-4

2 minute recovery

Tri Set 6:

1. Standing bicep curls (Cathe is using 20# DBs; I used 20# DBs)
2. Seated hammer curls (sit on corner of  step) (Cathe is using 15# DBs; I used 20# DBs)
3. Seated sweeper curls (supination curls, DBs start at sides facing body hammer-style, when you curl up, rotate DBs so palms face the ceiling) (Cathe is using 15# DBs; I used 18# DBs)
4. Repeat #1-3

2 minute recovery (during the recovery Cathe lowers her step to 12 inches)

Tri Set 7:

1. Step ups (hold a DB in each hand, place one foot on top of step, step up on top of step, tap other foot to step top then step back down, working leg always remains on step) (Cathe is using 25# DBs; I used 20# DBs)
2. Repeat #1 on other leg
3. Alternating side lunge (hold one DB in both hands at chest level, step out into side lunge then step back in, repeat on other side of body) (Cathe is using one 20# DB; I used one 30# DB)
4. Double tap rear lunge (step back into lunge, step foot in about a foot into a narrow lunge then step back out into full lunge, never raise completely out of lunge) (Cathe is using 20# DBs; I used 20# DBs)
5. Repeat #4 on other leg
6. Repeat #1-5

Premixes:

Express #1: Upper Body Only 43:39

Express #2: Lower Body Only 22:53

Express #3: Single Tri Set Total Body 40:14

Express #4: Single Tri Set Upper Body Only 29:17

Express #5: Split #1 Tri Set 1, 2 & 3 29:17

Express #6: Split #2 Tri Set 7, 4, 5 & 6 36:42

Mish Mosh #1: Total Body Legs First 60:10

Mish Mosh #2: Tri Sets 1, 3, 6, 7, 2, 4 & 5 60:10

Extreme: Total Body Triple Legs 89:12