Super-Tri, Maxi-Pump, and Super-Ten Workout Program.

Super Tri-Series

On this simple but effective weight lifting program, begin by performing the Barbell full squat for 10 repetitions (desperately try for 15 reps with a weight you can only get 10 reps with), then immediately do 5 reps with the Pullup (palms facing away grip/shoulder-width spacing), then finish off with some Vertical dips on the parallel bars for 10 reps with just your body-weight only. This completes one Tri-series. With absolutely no rest pauses, begin a second and third Tri-series.

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Train twice or three alternate days pre week (or whatever your limited schedule allows). Each week, add 2 additional Tri-series of the three exercises listed until you are doing 10 Super Tri-series.

Another option with regard to the instruction given on the Super Tri-series (especially if you're not used to training in race-the-pump fashion) would be to begin with just one Tri-series and add one additional one each proceeding workout until you are doing three Tri-series, then add 2 additional series as instructed until you are doing the 10 Super Tri-series.

If by some stroke of luck you can break your limited training up, do 5 Super Tri-series in the morning and then another 5 Super Tri-series in the evening on workout days. The 10 Super-Tri series should only be done for 5 workout days, then back off to 4 Tri-Series for 5 training days and then back to 10 Super Tri-series, etc. Pro tip: When you have the opportunity to do full-blown total-body workouts once again, you can expand the Super Tri-series into what is called group sets.

Group sets training is divided into two phases, each one lasting five alternate workout days (work out a day/rest a day). Do a total of 9 exercises, performing 8-12 reps each. You can choose the exercises unique to your personal wants and needs and arrangement thereof, but personally go with Barbell bench press to neck, Alternate dumbbell bent over rowing, Dumbbell lateral raises, Lying French press (skull crushers), Seated dumbbell curls, Barbell wrist curls (palms up), Ab crunches, and Barbell front squats.

Do all 9 exercises in the order they are listed without resting. This completes One Group Set. Each additional workout day (two through five), add one more group set, until you are doing 5 group sets. Train twice per day. On workout days six through ten do only 4 group sets of the 9 select exercises and only once per day.

25 Maxi-Pump Rep System

This is a race-the-pump, total anabolic weight lifting program where one set of 25 maxi-pump reps are performed for each of the following exercises in literally non-stop fashion and in the order listed.

1. One-legged dumbbell calf raises.
2. Leg curl on machine
3. Leg extension on machine
4. Barbell back squats
5. Dumbbell incline press
6. One-dumbbell pullover
7. dumbbell incline press.
8. Pec Dec 
9. Barbell press (Military Press).
10. Dumbbell lateral raises
11. Barbell upright rowing
12. Dumbbell shrugs
13. Arnold Press 
14. One-arm bent over dumbbell rowing.
15. Tricep Row Pushdown 
16. Preacher barbell curls
17. French press
18. Hammer curl 
19. Overhead extensions
20. Pull-ups

You can walk through the entire 24 exercises in about 27-30 minutes, but only if all the training equipment is arranged and ready to use beforehand.

The Super-Ten

This weight lifting program conditions muscle "tonus", improves heart and lung efficiency, and builds enduring strength. Use approximately one-third of your bodyweight on a barbell and begin the exercises, moving from one exercise to the next with absolutely no rest pauses.

The only break you will get at all will be when you reach exercises 9 and 10 (where a switch of hand orientation is necessary). Perform each exercise for 15 continuous repetitions each.

1. Barbell back squats-warm up.
2. Dumbbell Pullover 
3. Barbell upright rowing.
4. Military Press 
5. Toe Raise 
6. Barbell (positioned on back) side bends
7. Lunge Squats 
8. Dumbbell deadlift
9. Two-hand barbell curl
10. Barbell back squats

These 20+ minute "brief and brutal" weight lifting programs will definitely maintain the raw, unadulterated strength and muscular bulk you earned on previously expanded total-body workouts. Give one of these seven workout routines a try. You'll be pleasantly surprised at the excellent results.

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Need step-by-step directions on how to get the body of your dreams?
Then go ahead and choose your goal below:

I'm ready to build muscle & get ripped...show me how

I'm ready to burn fat & tone up...show me how

-----------------------------------------------------------

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