19/08/2026
Tri-Sets & Exercise Order (with Ryan!) 🌟 💪
Something different here for an accessory day. ⬇️
-Generally speaking, with exercise selection, compounds and heavier movements are near the beginning of the workout, so there’s more energy to push, less fatigue and able to hit the larger muscles harder.
For this accessory day, we’ve done the reverse - we added 3x tri-sets at the start with a delts & arms focus, with the compounds in the latter half of the workout. You won’t be able to lift as heavy but the stimulus will still be there for hypertrophy.
Tri-sets are just 3x exercises performed back-to-back, like supersets or drop sets with no rest. We allowed some rest as we’re kind. (Then there’s Giant sets which are 4x different exercise B2B in 1 set - insanity)
1. Shoulder Tri-Set: Rear Delt Fly/Raise, Side Lat Raise, Front raise. All targeting different heads of the shoulder. You can add some forced reps by swinging to unilaterally in the last set.
2. Tricep Tri-Set: Single-Arm Tricep Extension (Behind Neck), Tricep Rope Extension, Tricep Pushdown. All targeting 3x heads of the triceps in different movement planes and elbow positioning tweaking things slightly.
3. Bicep Tri-Set (DB): Seated DB Hammer Curls (Bi-Lateral), DB Spider Curls, Seated DB Curls (Uni-Lateral). Hitting both heads of the bicep and working the forearms.
4. We had Machine Chest Press super-set with Press Ups recorded but Ryan died during this period unfortunately.
Something important to note is that ‘the pump’, does not correlate directly with muscle growth. Progressive overload still needs to be the focus. But it’s a damn good indicator and sometimes adapting things can really challenge the muscles, becoming more mindfulness of a great stimulus again.
(Side note - Capcut’s being a bit funny with editing in video sizing for insta now so will adapt next time or keep to a reel. Videos are at 1.2 speed)
