1st Giant Set (Biceps) - 4 SETS
● Spider Curls "Keep elbows forward": 20 Reps
● Incline DB Curls "Extreme angle, 45*": 20 Reps
● EZ Bar Curls "Elbows on stomach Poor mans preacher": 20 Reps
● EZ Bar Drag Curls: 20 Reps
*Rest 1-3 Minutes between rounds (Giant Sets)*
2nd Giant Set (Triceps) - 4 SETS
● Reverse Grip Pushups "Hips low and lean back on the way up": 20 Reps
● Reverse Skull Crushers "Kneeling": 20 Reps
● Dead Skulls: 20 Reps
● Bench Dips "Lean back on the way up": Failure
Giant Set # 1 (4 Rounds)
v
● Reverse Grip Shoulder Press: 20 Reps
● Seated “Slightly Back” Side Laterals: 20 Reps
● Bent Over Rear Delts: 20 Partial / 20 Full Reps
● Bus Drivers “Super Slow”: 20 Reps Each Side
1-3 Minute Rest Between Sets (Rounds)
Giant Set # 2 (3 Rounds)
● Modified Arnold Press: 15-20 Reps
● Around The Worlds: 15-20 Reps
● Seated Shrugs “Supinated Grip”: 20 Reps
● Standing Shrug “2 Count Hold at Top”: 20 Reps
Giant Set #1 - Upper Back + Lats (3 Rounds)
- Dumbbell Pullovers "Make sure you don't come up too high, keep tension on
those lats": 20 Reps
- 2 Part High Elbow Row "Flex rhomboids first then start the row": 20 Reps
- Reverse Grip Pull-ups: Failure
- Assisted Wide Grip Pull-ups: Failure
Giant Set #2 - Mid + Low Back (3 Rounds)
- Bent Over Rows "Hold a 2 count at the top": 20 Reps
- Bent Over Dumbbell Rows "Wrap elbows around your body": 20 Reps
- Partial Deadlift "Right below the knee to fully flexed back / no rest at the top": 20
Reps
- Modified Reverse Hyper: 20 Reps
To be clear the total workouts is 3x through giant set #1 (you can rest
between each set, not exercise) then 3x through giant set #2
Giant Set # 1 Chest (3 Rounds)
- Incline Barbell Press: 20 Reps
- Coffin Press: 20 Reps
- Barrel Press: 20 Full Reps
- Dumbbell Fly “Partials at the bottom”: 20 Reps Each Side
- Bench Dips “Feet elevated”: Failure
- Dumbbell Push-ups w/ twist “Arch your back to mimic decline”: Failure
1-3 Minute Rest Between Sets (Rounds)
Giant Set # 2 ABS (3 Rounds)
- Partial V-Ups “Dumbbell in hands & feet”: 15-20 Reps
- V-Ups “Dumbbell between feet only: 15-20 Reps
- V-Ups “No weight”: 15-20 Reps
- Seated Bicycles: 20 Reps per side
This will suck by round 2 so start pushing yourself to failure on each since you
probably won’t be able to get even 15.
Giant Set #1 - Quads (3 Rounds/Sets)
● Static Lunges “Only come up 3/4 and lean forward”: 15 reps Each
● Dumbbell Front Squat “3/4, pressure on your heels”: 20 reps
● Walking Lunges “Monster walk or regular w/ forward lean”: 20 steps per
Leg
● Split Squat “Use weight if it doesn’t kill you”: 15 reps Each
Giant Set #2 - Hams + Glutes (3 Rounds/Sets)
● RDL’s: 20 reps
● Sumo’s “either straight up and down or hinge over your hips”: 20 reps
● Reverse Lunges: 15 reps Each
● Wide Sumo Squat w/ Dumbbell as Counterweight “1/4 reps”: 20 reps
Giant Set #3 - Calves
● Plate Calf Raises (toes straight, turned out, turned in): 30/30/30
● Tib Raises: 30
