WEEK 4

BIG GUNZ BRO – BLOCK 2 – ACCUMULATION – WEEK 4

/ BigGunzBro 25
 M O N DAY – E C C E N T R I C E M P H A S I S

SECTION 1 – STRENGTH WORK

Zercher squat Chin-up close supinated grip

Sets 3 Tempo/Method 5 sec eccentric Sets 3 Tempo/Method 5 sec eccentric

Reps 5 Rest period 2-3 min Reps 5 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 5 5 5 5 5 REPS 5 5 5 5 5

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : Do the eccentric in 5 seconds. Look at the notes weekly, the number of reps will increase Notes : Do the eccentric in 5 seconds. Look at the notes weekly, the number of reps will increase
weekly. Try to, at least, maintain the same weight from week to week. weekly. Try to, at least, maintain the same weight from week to week. Use band assist if needed or add
weight if possible.

Close-grip incline bench

Sets 3 Tempo/Method 5 sec eccentric

Reps 5 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 5 5 5 5 5

RPE 6 7 8 8-9 9-10

WEIGHT
Notes : Do the eccentric in 5 seconds. Look at the notes weekly, the number of reps will increase
weekly. Try to, at least, maintain the same weight from week to week.

SECTION 2 - SPECIALIZATION

Decline EZ bar triceps extension Incline DB curl

Sets 3 Tempo/Method 5 sec eccentric Sets 3 Tempo/Method 5 sec eccentric

Reps 8-10 Rest period 90-120 sec Reps 8-10 Rest period 90-120 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : Do the eccentric in 5 seconds. Notes : Do the eccentric in 5 seconds.

/ BigGunzBro 26
 W E D N E S DAY – I S O M E T R I C E M P H A S I S

SECTION 1 – STRENGTH WORK

Goblet squat Horizontal row, supinated

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 6 Rest period 2-3 min Reps 6 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 6 6 6 6 6 REPS 6 6 6 6 6

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : Perform three, 3-seconds holds during the eccentric (top 1/3, mid-range, bottom 1/3). The Notes : Perform one, 5-seconds holds at the peak contraction of each rep. The number of reps will
number of reps will increase weekly. Try to, at least, maintain the same weight from week to week. increase weekly. Try to, at least, maintain the same weight from week to week.

Close-grip decline bench

Sets 3 Tempo/Method Stato-dynamic

Reps 6 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 6 6 6 6 6

RPE 6 7 8 8-9 9-10

WEIGHT
Notes : Perform three, 3-seconds holds during the eccentric (top 1/3, mid-range, bottom 1/3). The
number of reps will increase weekly. Try to, at least, maintain the same weight from week to week.

SECTION 2 - SPECIALIZATION

Overhead EZ-bar triceps extension Preacher curl

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 6-8 Rest period 90-120 sec Reps 6-8 Rest period 90-120 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 6-8 REPS 8 8 8 8 6-8

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : Perform one, 5-seconds holds during the eccentric (mid-range) of each rep. The number of Notes : Perform one, 5-seconds holds during the eccentric (mid-range) of each rep.
reps will increase weekly.

/ BigGunzBro 27
 F R I DAY – C O N C E N T R I C E M P H A S I S

SECTION 1 – STRENGTH WORK

Deadlift from pins below knees Pendlay row supinated

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 6 Rest period 2-3 min Reps 6 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 6 6 6 6 6 REPS 6 6 6 6 6

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : The number of reps will increase from week to week. Try to, at least, maintain the same weight. Notes : The number of reps will increase from week to week. Try to at least maintain the same weight.

Floor press

Sets 3 Tempo/Method 2010

Reps 6 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 6 6 6 6 6

RPE 6 7 8 8-9 9-10

WEIGHT
Notes : The number of reps will increase from week to week. Try to, at least, maintain the same weight.

SECTION 2 - SPECIALIZATION

Close-grip bench from pins Barbell curl from pins

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 90-120 sec Reps 8-10 Rest period 90-120 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : Start the bar from the safety pins in a power rack. Start slightly above the mid-range point. Notes : Start the bar from the safety pins in a power rack. Start from the bottom position/dead start on
every rep.

/ BigGunzBro 28
 S AT U R DAY

SECTION 1 – BICEPS GIANT SET

Lat pulldown close-grip supinated Preacher curl

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 30 sec Reps 8-10 Rest period 30 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : A1 – A4 are a giant set with short reps periods. Notes : A1 – A4 are a giant set with short reps periods.

Barbell curl DB hammer curl

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 30 sec Reps 8-10 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : A1 – A4 are a giant set with short reps periods. Notes : A1 – A4 are a giant set with short reps periods.

/ BigGunzBro 29
 S AT U R DAY

SECTION 2 – TRICEPS GIANT SET

Close-grip floor press Floor EZ bar triceps extension

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 30 sec Reps 8-10 Rest period 30 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : B1 – B4 are a giant set with short reps periods. Notes : B1 – B4 are a giant set with short reps periods. The bar starts above your head, on the floor.

Close-grip push ups V-bar triceps pressdown

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps Max Rest period 30 sec Reps 8-10 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 Max Max Max REPS 10 10 10 10 8-10

RPE 6 7 9-10 9-10 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : B1 – B4 are a giant set with short reps periods. Use the Smith machine to elevate yourself if Notes : B1 – B4 are a giant set with short reps periods.
you can’t do at least 10 reps from the floor.

/ BigGunzBro 30
 WEEK 5
BIG GUNZ BRO – BLOCK 2 – ACCUMULATION – WEEK 5

/ BigGunzBro 31
 M O N DAY – E C C E N T R I C E M P H A S I S

SECTION 1 – STRENGTH WORK

Zercher squat Chin-up close supinated grip

Sets 3 Tempo/Method 5 sec eccentric Sets 3 Tempo/Method 5 sec eccentric

Reps 6 Rest period 2-3 min Reps 6 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 6 6 6 6 6 REPS 6 6 6 6 6

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : Do the eccentric in 5 seconds. Look at the notes weekly, the number of reps will increase Notes : Do the eccentric in 5 seconds. Look at the notes weekly, the number of reps will increase
weekly. Try to, at least, maintain the same weight from week to week. weekly. Try to, at least, maintain the same weight from week to week. Use band assist if needed or add
weight if possible.

Close-grip incline bench

Sets 3 Tempo/Method 5 sec eccentric

Reps 6 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 6 6 6 6 6

RPE 6 7 8 8-9 9-10

WEIGHT
Notes : Do the eccentric in 5 seconds. Look at the notes weekly, the number of reps will increase
weekly. Try to, at least, maintain the same weight from week to week.

SECTION 2 - SPECIALIZATION

Decline EZ bar triceps extension Incline DB curl

Sets 3 Tempo/Method 5 sec eccentric Sets 3 Tempo/Method 5 sec eccentric

Reps 8-10 Rest period 90-120 sec Reps 8-10 Rest period 90-120 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : Do the eccentric in 5 seconds. Notes : Do the eccentric in 5 seconds.

/ BigGunzBro 32
 W E D N E S DAY – I S O M E T R I C E M P H A S I S

SECTION 1 – STRENGTH WORK

Goblet squat Horizontal row, supinated

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 7 Rest period 2-3 min Reps 7 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 7 7 7 7 7 REPS 7 7 7 7 7

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : Perform three, 3-seconds holds during the eccentric (top 1/3, mid-range, bottom 1/3). The Notes : Perform one, 5-seconds holds at the peak contraction of each rep. The number of reps will
number of reps will increase weekly. Try to, at least, maintain the same weight from week to week. increase weekly. Try to, at least, maintain the same weight from week to week.

Close-grip decline bench

Sets 3 Tempo/Method Stato-dynamic

Reps 7 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 7 7 7 7 7

RPE 6 7 8 8-9 9-10

WEIGHT
Notes : Perform three, 3-seconds holds during the eccentric (top 1/3, mid-range, bottom 1/3). The
number of reps will increase weekly. Try to, at least, maintain the same weight from week to week.

SECTION 2 - SPECIALIZATION

Overhead EZ-bar triceps extension Preacher curl

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 6-8 Rest period 90-120 sec Reps 6-8 Rest period 90-120 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 6-8 REPS 8 8 8 8 6-8

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : Perform one, 5-seconds holds during the eccentric (mid-range) of each rep. Notes : Perform one, 5-seconds holds during the eccentric (mid-range) of each rep.

/ BigGunzBro 33
 F R I DAY – C O N C E N T R I C E M P H A S I S

SECTION 1 – STRENGTH WORK

Deadlift from pins below knees Pendlay row supinated

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8 Rest period 2-3 min Reps 8 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 8 REPS 8 8 8 8 8

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : The number of reps will increase from week to week. Try to, at least, maintain the same weight. Notes : The number of reps will increase from week to week. Try to at least maintain the same weight.

Floor press

Sets 3 Tempo/Method 2010

Reps 8 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 8

RPE 6 7 8 8-9 9-10

WEIGHT
Notes : The number of reps will increase from week to week. Try to, at least, maintain the same weight.

SECTION 2 - SPECIALIZATION

Close-grip bench from pins Barbell curl from pins

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 90-120 sec Reps 8-10 Rest period 90-120 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : Start the bar from the safety pins in a power rack. Start slightly above the mid-range point. Notes : Start the bar from the safety pins in a power rack. Start from the bottom position/dead start on
every rep.

/ BigGunzBro 34
 S AT U R DAY

SECTION 1 – BICEPS GIANT SET

Lat pulldown close-grip supinated Preacher curl

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 30 sec Reps 8-10 Rest period 30 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : A1 – A4 are a giant set with short reps periods. Notes : A1 – A4 are a giant set with short reps periods.

Barbell curl DB hammer curl

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 30 sec Reps 8-10 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : A1 – A4 are a giant set with short reps periods. Notes : A1 – A4 are a giant set with short reps periods.

/ BigGunzBro 35
 S AT U R DAY

SECTION 2 – TRICEPS GIANT SET

Close-grip floor press Floor EZ bar triceps extension

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 30 sec Reps 8-10 Rest period 30 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : B1 – B4 are a giant set with short reps periods. Notes : B1 – B4 are a giant set with short reps periods. The bar starts above your head, on the floor.

Close-grip push ups V-bar triceps pressdown

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps Max Rest period 30 sec Reps 8-10 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 Max Max Max REPS 10 10 10 10 8-10

RPE 6 7 9-10 9-10 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : B1 – B4 are a giant set with short reps periods. Use the Smith machine to elevate yourself if Notes : B1 – B4 are a giant set with short reps periods.
you can’t do at least 10 reps from the floor.

/ BigGunzBro 36
 WEEK 6
BIG GUNZ BRO – BLOCK 2 – ACCUMULATION – WEEK 6

/ BigGunzBro 37
 M O N DAY – E C C E N T R I C E M P H A S I S

SECTION 1 – STRENGTH WORK

Zercher squat Chin-up close supinated grip

Sets 3 Tempo/Method 5 sec eccentric Sets 3 Tempo/Method 5 sec eccentric

Reps 7 Rest period 2-3 min Reps 7 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 7 7 7 7 7 REPS 7 7 7 7 7

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : Do the eccentric in 5 seconds. Look at the notes weekly, the number of reps will increase Notes : Do the eccentric in 5 seconds. Look at the notes weekly, the number of reps will increase
weekly. Try to, at least, maintain the same weight from week to week. weekly. Try to, at least, maintain the same weight from week to week. Use band assist if needed or add
weight if possible.

Close-grip incline bench

Sets 3 Tempo/Method 5 sec eccentric

Reps 7 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 7 7 7 7 7

RPE 6 7 8 8-9 9-10

WEIGHT
Notes : Do the eccentric in 5 seconds. Look at the notes weekly, the number of reps will increase
weekly. Try to, at least, maintain the same weight from week to week.

SECTION 2 - SPECIALIZATION

Decline EZ bar triceps extension Incline DB curl

Sets 3 Tempo/Method 5 sec eccentric Sets 3 Tempo/Method 5 sec eccentric

Reps 8-10 Rest period 90-120 sec Reps 8-10 Rest period 90-120 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : Do the eccentric in 5 seconds. Notes : Do the eccentric in 5 seconds.

/ BigGunzBro 38
 W E D N E S DAY – I S O M E T R I C E M P H A S I S

SECTION 1 – STRENGTH WORK

Goblet squat Horizontal row, supinated

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 8 Rest period 2-3 min Reps 8 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 8 REPS 8 8 8 8 8

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : Perform three, 3-seconds holds during the eccentric (top 1/3, mid-range, bottom 1/3). The Notes : Perform one, 5-seconds holds at the peak contraction of each rep. The number of reps will
number of reps will increase weekly. Try to, at least, maintain the same weight from week to week. increase weekly. Try to, at least, maintain the same weight from week to week.

Close-grip decline bench

Sets 3 Tempo/Method Stato-dynamic

Reps 8 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 8

RPE 6 7 8 8-9 9-10

WEIGHT
Notes : Perform three, 3-seconds holds during the eccentric (top 1/3, mid-range, bottom 1/3). The
number of reps will increase weekly. Try to, at least, maintain the same weight from week to week.

SECTION 2 - SPECIALIZATION

Overhead EZ-bar triceps extension Preacher curl

Sets 3 Tempo/Method Stato-dynamic Sets 3 Tempo/Method Stato-dynamic

Reps 6-8 Rest period 90-120 sec Reps 6-8 Rest period 90-120 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 8 8 8 8 6-8 REPS 8 8 8 8 6-8

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : Perform one, 5-seconds holds during the eccentric (mid-range) of each rep. Notes : Perform one, 5-seconds holds during the eccentric (mid-range) of each rep.

/ BigGunzBro 39
 F R I DAY – C O N C E N T R I C E M P H A S I S

SECTION 1 – STRENGTH WORK

Deadlift from pins below knees Pendlay row supinated

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 10 Rest period 2-3 min Reps 10 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 10 REPS 10 10 10 10 10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : The number of reps will increase from week to week. Try to, at least, maintain the same weight. Notes : The number of reps will increase from week to week. Try to at least maintain the same weight.

Floor press

Sets 3 Tempo/Method 2010

Reps 10 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 10

RPE 6 7 8 8-9 9-10

WEIGHT
Notes : The number of reps will increase from week to week. Try to, at least, maintain the same weight.

SECTION 2 - SPECIALIZATION

Close-grip bench from pins Barbell curl from pins

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 90-120 sec Reps 8-10 Rest period 90-120 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : Start the bar from the safety pins in a power rack. Start slightly above the mid-range point. Notes : Start the bar from the safety pins in a power rack. Start from the bottom position/dead start on
every rep.

/ BigGunzBro 40
 S AT U R DAY

SECTION 1 – BICEPS GIANT SET

Lat pulldown close-grip supinated Preacher curl

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 30 sec Reps 8-10 Rest period 30 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : A1 – A4 are a giant set with short reps periods. Notes : A1 – A4 are a giant set with short reps periods.

Barbell curl DB hammer curl

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 30 sec Reps 8-10 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : A1 – A4 are a giant set with short reps periods. Notes : A1 – A4 are a giant set with short reps periods.

/ BigGunzBro 41
 S AT U R DAY

SECTION 2 – TRICEPS GIANT SET

Close-grip floor press Floor EZ bar triceps extension

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps 8-10 Rest period 30 sec Reps 8-10 Rest period 30 sec

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 10 10 8-10 REPS 10 10 10 10 8-10

RPE 6 7 8 8-9 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT

Notes : B1 – B4 are a giant set with short reps periods. Notes : B1 – B4 are a giant set with short reps periods. The bar starts above your head, on the floor.

Close-grip push ups V-bar triceps pressdown

Sets 3 Tempo/Method 2010 Sets 3 Tempo/Method 2010

Reps Max Rest period 30 sec Reps 8-10 Rest period 2-3 min

SET 1 2 3 4 5 6 7 8 9 SET 1 2 3 4 5 6 7 8 9

REPS 10 10 Max Max Max REPS 10 10 10 10 8-10

RPE 6 7 9-10 9-10 9-10 RPE 6 7 8 8-9 9-10

WEIGHT WEIGHT
Notes : B1 – B4 are a giant set with short reps periods. Use the Smith machine to elevate yourself if Notes : B1 – B4 are a giant set with short reps periods.
you can’t do at least 10 reps from the floor.

/ BigGunzBro 42