Scribd
Upload
1K views

1st Giant Set (Biceps) - 4 SETS

The document outlines a full body workout split into giant sets focusing on different muscle groups. Each giant set consists of 4 exercises done back-to-back with no rest in between, followed by 1-3 minutes of rest before repeating the giant set 3-4 times. The workout targets biceps, triceps, shoulders, back, chest, abs, legs, and calves through compound and isolation exercises like curls, pushups, rows, and squats.

Uploaded by

tyler durden
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1K views

1st Giant Set (Biceps) - 4 SETS

The document outlines a full body workout split into giant sets focusing on different muscle groups. Each giant set consists of 4 exercises done back-to-back with no rest in between, followed by 1-3 minutes of rest before repeating the giant set 3-4 times. The workout targets biceps, triceps, shoulders, back, chest, abs, legs, and calves through compound and isolation exercises like curls, pushups, rows, and squats.

Uploaded by

tyler durden
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 5

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

You might also like