Exercise 1 Dumbbell Bench Press Equipment: Dumbbells View Details TRI-SET A: 3 Sets 15 Reps 60"-90" Rest 1. Dumbbell Bench Press 2. Bent Over Two-Dumbbell Row 3. Standing Dumbbell Press A Tri-Set requires you to perform three different exercises with minimal rest in between. Depending on the workout, you will usually rest between 60-90 seconds after you complete the third exercise.