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