Fitness, Uncategorized

Triple Threat – Day 22 (Hypertrophy)

Today I start week 4 of the Triple Threat program (yes, I started on a Tuesday), and it is going to hurt. As if doing 5 sets of 10 pullups to start things off isn’t bad enough, I get to finish with 3 sets of 15 diamond pushups (ouch, right??) followed immediately by 3 sets of decline pushups to failure. A few of the exercises also call for some stabilization and slow work (like the chest presses with a 5 second negative), which makes them 10 times more difficult. Pretty sure I won’t be able to pick up a pencil after this workout is done, but it will be worth it.

I didn’t get a chance to do yesterday’s Hybrid workout, so I’ll be doing it tomorrow instead.






Pullups – 5 x 10

Ring Rows, 3 sec hold at top of movement – 3 x 15

Ring Chest Press, 5 second negative – 3 x 12


Dumbbell Upright Row – 3 x 12

Dumbbell Shrug – 3 x 12



Dumbbell Shoulder Press – 3 x 15

Dumbbell curl – 3 x 15


Tricep Dips – 3 x 15

Tricep Pushups (from knees) – 3 x 15

Diamond Pushups – 3 x 15

Decline Pushups – 3 x to failure






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