When time or resources are against him, David Lloyd Clubs master trainer Jack Claxton turns to tri-sets.
This strength-building protocol involves performing three complementary exercises back-to-back.
It's an effective strategy to save time and boost muscle, which minimizes the amount of time you spend sitting around between exercises.
If you’re thinking about adding them to your own routine, Claxton suggests hitting your bigger muscle groups first and saving your isolation exercises, which target single muscles, for later.
“For example, think about training your chest and back first; your biceps and triceps last,” he says.
Below, he’s shared his go-to routine he calls his Busy Gym Dumbbell Workout.
“I use this workout with clients when I want to keep things simple or the gym is extra busy,” he continues. “And I've been using it all summer on holiday when equipment is limited.”
All you need to do it is a pair of medium dumbbells. Avoid picking a weight right at the top of your strength range or you'll burn out too fast.
The routine
1A Floor press
1B Upright row
1C Biceps curl
2A Bent-over row
2B Lateral raise
2C Dips
How to do it
Claxton recommends performing 10-12 reps of each exercise, working through moves 1A, 1B and 1C back-to-back.
Rest for one minute, repeat the tri-set three to four times in total, then move onto the second block and follow the same protocol.
If you have access to multiple weights, go heavier for the first move and lighter for the last. But if you just have one pair of dumbbells, aim to work for around one minute per exercise.
If the weight feels too light, slow the tempo right down to increase the time the muscles are under tension.
If too heavy, reduce the reps or swap for a bilateral lift, such as performing a biceps curl or front raise with one weight in both hands.
