Week one
Arms - Giant Sets (SETS + REPS)
1st Giant Set (Biceps) 4 sets: Monday
Date:
Wt:
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
*Rest 1-3 Minutes between rounds (Giant Sets)*
EZ Bar Drag Curls: 20 Reps
2nd Giant Set (Tricpes) 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
SHOULDER + TRAP (SETS + REPS)
Giant Set # 1 (4 sets): Tuesday
Date:
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
x
x
x
x
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
XXXX
XXXX
XXXX
XXXX
Wt:
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
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
BACK (SETS + REPS)
Date:
Wt:
Giant Set #1 - Upper Back + Lats (3 Rounds):Wednesday
1st set
2nd set
3rd set
Giant Set #2 - Mid + Low Back (3 Rounds)
x
x
1st set
x
x
2nd set
x
x
3rd set
Dumbbell Pullovers "Make sure you don't come up too high, keep tension on those lats": 20 Reps
2 Part Hight Elbow Row "Flex rhomboids first then start the row": 20 Reps
Reverse Grip Pull-ups: Failure
Assisted Wide Grip Pull-ups: Failure
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
4th set
XXXX
XXXX
XXXX
XXXX
4th set
XXXX
XXXX
XXXX
"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
CHEST + ABS (SETS + REPS)
Date:
Wt:
"
Giant Set # 1 Chest (3 Rounds):Thursday
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)
1st set
2nd set
3rd set
x
x
x
x
x
x
4th set
XXXX
XXXX
XXXX
XXXX
XXXX
XXXX
1st set
2nd set
3rd set
4th set
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
HOLY FUCKING LEGS - Giant Sets
Giant Set #1 - Quads (3 Rounds/Sets): Friday
XXXX
XXXX
XXXX
Date:
Wt:
1st set
2nd set
3rd set
Giant Set #2 - Hams + Glutes (3 Rounds/Sets)
1st set
2nd set
3rd set
Giant Set #3 - Calves
1st set
2nd set
3rd set
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
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
Plate Calf Raises (toes straight, turned out, turned in): 30/30/30
Tib Raises: 30
4th set
XXXX
XXXX
XXXX
XXXX
4th set
XXXX
XXXX
XXXX
XXXX
4th set
XXXX
XXXX