If you’re looking to add mass quickly, multi-angular tri-sets are a great way to build muscle. Focusing on your back, shoulders, chest and arms will add the necessary width for that desirable V-shaped torso, so you’ll be ready to impress at your next formal occasion.
An abs regime is all very well, but if it’s the perfect V-shaped torso to hang your favourite suit off that you’re after, then your shoulders and pecs need some attention soo. A strong V-shape torso is built on three training pillars: time under tension, high volume and maximum recruitment of muscle fibres.
Tri-sets, where you do three exercises back to back with minimal rest, deliver all three. This workout uses a wide variety of exercises, rep ranges and tempos to hit your upper body muscles from every angle. The result will be a body that Greek tailors would dream of fitting – or at least one that turns a few heads in black tie.
Do five sets, resting 2-3 minutes between each tri-set.
Dumbbell incline bench press:
Reps 10 Tempo 3010
- Lie on a bench set at a 45° angle, holding dumbbells at chest height.
- Powerfully press the dumbbells straight overhead.
- Gently touch them together before lowering slowly, then repeat.
Dumbbell bench press:
Reps 6 Tempo 4010
- Lie on a flat bench holding dumbbells with an overhand grip on either side of your chest.
- Drive your feet hard into the floor to generate more power and press the weights straight up.
- Lower them slowly back to the start position.
Reps 12 each side Tempo 2220
- Lie on a flat bench holding light dumbbells to either side with your arms slightly bent.
- Bring the weights above your chest, keeping the bend in your arms and pressing them hard together.
- Lower to the start.
Reps 8 Tempo 3010
- Grasp a bar with an overhand grip so your palms are facing away from you and your hands are double shoulder-width apart.
- Contract your upper back muscles to help pull your torso towards the bar.
- When your chin is above it, lower under control.
Wide-grip bent-over row:
Reps 8 Tempo 4010
- Holding the bar with an overhand grip double shoulder-width apart, bend your knees a little and hinge forward from the hips.
- Keep your back slightly concave and your shoulder blades back throughout.
- Pull the weight up to your lower sternum, then lower slowly.
Reps 12 Tempo 3010
- Support your knee on the bench, planting the other leg wide for balance.
- Keep a natural arch in your back and your core braced.
- Keeping your elbow tucked in, lift the weight to the side of your chest then lower slowly.
- Complete all reps on one side, then the other.