Triple A
Ass Abs & Arms
Triple A is our two day training program focusing on developing the arms, glutes and core hypertrophy!
WEEK ONE
DAY ONE
Circuit 1
4 Rounds
a)Goblet Squat 10 Reps
b)High Incline Dumbbell Press 10 Reps
c)Overhead Tricep Extension 20 Reps
d)Laying Leg Raises 10 Reps
Circuit 2
4 Rounds
a)Sumo Deadlifts 10 Reps
b)Chest Supported Row 10 Reps
c)Hammer Curls 10 Reps
d)Sit Ups 10 Reps
Circuit 3
3 Rounds
a)Leg Curls 20 Reps
b)Hip Thrusts 20 Reps
DAY TWO
Circuit 1
4 Rounds
a)Split Squat 10 Reps
b)Half Kneeling Overhead Press 10 Reps
c)TRX Curtsy Lunge 15 Reps
Circuit 2
4 Rounds
a)Alternating DB/KB Row 10 Reps
b)Alternating DB Bench Press 10 Reps
c)Alternating Pistol Squats 10 Reps
Circuit 3
5 Rounds
a)Bicep Curls 10 Reps
b)Tricep Pressdown 20 Reps
WEEK TWO
DAY ONE
Circuit 1
5 Rounds
a)Dumbbell Chest Press 10 Reps
b)TRX High Row 15 Reps
c)Knee Tucks 20 Reps
Circuit 2
5 Rounds
a)Romanian Deadlift 10 Reps
b)Hip Thrusts 10 Reps
c)Hollow Position Leg Raises 10 Reps
Circuit 3
3 Rounds
a)3 Way Shoulders 10 Reps
b)Hammer Curls 10 Reps
DAY TWO
Circuit 1
4 Rounds
a)Single Leg RDL 10 Reps
b)Lateral Lunge 10 Reps
c)Single Leg Bridge 20 Reps
Circuit 2
4 Rounds
a)Single Arm DB Floor Press 10 Reps
b)Dumbbell Row 10 Reps
c)Alternating Leg Raises 10 Reps
Circuit 3
5 Rounds
a)Body Saw Plank 10 Reps
b)Pike 10 Reps
c)Knee Tuck 10 Reps
d)Band Pull Apart 10 Reps
WEEK THREE
DAY ONE
Circuit 1
5 Rounds
a)Incline Dumbbell Press 20 Reps
b)Chest Supported Row 20 Reps
100 Hip Thrusts
Circuit 2
5 Rounds
a)TRX High Pull 10 Reps
b)Dumbbell Lat Raise 10 Reps
100 Feet Elevated Bridges
Circuit 3
3 Rounds
a)Leg Raises 10 Reps
b)Sit Ups 10 Reps
DAY TWO
Circuit 1
4 Rounds
a)Single Leg RDL 10 Reps
b)Dumbbell Row 10 Reps
c)Pallof Press 10 Reps
Circuit 2
4 Rounds
a)Split Squat 10 Reps
b)Single Arm OH Press 10 Reps
c)Windmill 10 Reps
Circuit 3
3 Rounds
TheIronWay BadASS 2.0 Finisher 2
15 Reps
WEEK FOUR
DAY ONE
Circuit 1
5 Rounds
a)Goblet Squat 10 Reps
b)Dumbbell/KB RDL 10 Reps
c)Hip Thrusts 10 Reps
d)Kettle Bell Swings 20 Reps
Circuit 2
4 Rounds
a)Inc Dumbbell Press 10 Reps
b)OH Tri Extension 20 Reps
c)Bent Over Row 10 Reps
d)Dumbbell Hammer Curl 20 Reps
Circuit 3
3 Rounds
a)Pike 10 Reps
b)Loaded Sit Up 10 Reps
DAY TWO
Circuit 1
4 Rounds
a)Split Squat 10 Reps
b)1 Leg RDL 15 Reps
c)B Stance Hip Thrust
Circuit 2
4 Rounds
a)1 Arm Dumbbell Floor Press 10 Reps
b)1 Arm TRX Row 10 Reps
c)Alt Dumbbell Curl 10 Reps
d)Alt Kettle Bell Tri Ext 10 Reps
Circuit 3
3 Rounds
a)OH Dumbbell Sit Up 10 Reps
b)Pallof Press 10 Reps
c)Mountain Climbers 20 Reps