Push Ups or Bench Presses
3 sets x10-12 reps (no rest)
One Arm Dumbell Rows
3 sets x10-12 reps (no rest)
Crunches
3 sets x25-40 reps (1 minute rest)

Dumbell Upright Rows
3 sets x10-12 reps (no rest)
Dumbell Curls
3 sets x10-12 reps (no rest)
Overhead Triceps Extensions
3 sets x10-12 reps (1 minute rest)

Squats
3 sets x10-12 reps (no rest)
Stiff Legged Deadlifts
3 sets x10-12 reps (no rest)
One Leg Calf Raises
3 sets x10-12 reps (1 minute rest)

Notes: Move to Triset B after you have completed 3 sets of Triset A. Move to Triset C after you have completed 3 sets of Triset B. Precede each set with at least one set of light weight, high rep warm-ups. Rest 1-2 days between workouts. Add cardio on days off.