Notes
WEEK ONE - GIANT SETS
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
ARMS
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 sets)
Reverse Grip Shoulder Press: 20 Reps
Seated “Slightly Back” Side Laterals: 20 Reps
Bent Over Rear Delts: 20 Partial / 20 Full Reps
SHOULDER + Bus Drivers “Super Slow”: 20 Reps Each Side
TRAP
Giant Set # 2 (3 Rounds)
Modified Arnold Press: 15-20 Reps
Around The Worlds (keep thumbs up): 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 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
BACK
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
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
CHEST + ABS
1st set
2nd set
3rd set
4th set
1st set
-
2nd set
-
3rd set
-
4th set
-
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
x
x
x
4th set
CHEST + ABS
LEGS
Dumbbell Push-ups w/ twist “Arch your back to mimic decline”: Failure
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
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
x
1st set
x
2nd set
x
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
-
2nd set
-
3rd set
-
4th set
Notes
ARMS
WEEK TWO - DEATH BY VOLUME
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
-
-
-
-
The Unfortunate #15 “ascending and descending drop set w/ mechanical drop”
TRI-FUCTA “seated French press, skull crushers, & slow close grip bench”
Incline DB Curl “5 count positive, 5 count negative, 5 count hold at the top”
Slight Incline DB Kickbacks w/ Drop Set “hold for 5 count at the top”
Bodyweight French Press SS Straight Bar Curls “NO REST BETWEEN SETS”
DB SIDE LATERALS / PARTIALS / 60 SECOND HOLD
SHOULDERS INCLINE REAR DELT AROUND THE WORLD SS INCLINE ANTERIOR DELT AROUND THE WORLD
PARTIAL REAR DELTS "Arms Close To Your Body - Stay At The Top" SS LYING ARNOLD ROTATIONS
" PLATE" BUS DRIVER + Front Raise + SHOULDER PRESS
BACK
1 ARM ROW - 10 sets back to back w/ no rest "1 set = Right arm + Left Arm"
BENT OVER ROW "Rest Pause"
Deadlifts
Dumbbell Shrugs "Don't Set Down The Dumbbells - Century Set"
INCLINE DB PRESS "Super slow"
COFFIN PRESS + SEATED DB SCOOP FLY
CHEST + ABS
3 WAY PUSH-UPS
1 MINUTE DIP-A-THON
POOR MANS AB ROLLER
LEGS
Squats “1.5’s”
Reverse Lunges From Hell “no rest in-between sets”: 5 sets
Sumo Deadlift Drop Set:
RDL’s “toes on weight + feet close”:
Walking Lunges:
Seated “on your hamstrings” calf raises:
Notes
ARMS
WEEK THREE - DROP SETS
Wall DB Curls "Shorten the ROM to 1/4 reps":
DB Skull Crushers
DB Hammer Curl "Elbows tucked / Lean slightly forward"
DB French Press "Use two dumbbells & lean against a bench"
Don't Know What To Call It / Weird Angle Drag Curl:
3 Way Tricep DB Push-ups: feet on bench, flat, curve up
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
-
-
-
1st set
2nd set
3rd set
DB Side Laterals "Straight arm + 3 count negative & positive":
Lying Rear Delt Flys "Pronated grip":
SHOULDERS
Dumbbell Front Raise (Use 2 DBs, press together, lean forward)
Dumbbell Incline High Row
Rotations of Arnold Presses:
BACK
Bent Over Dumbbell Rows:
DB Pullovers (push the DB's together, don't come up too high":
High Elbow Dumbbell Row "Wall":
Deadlifts
Slight Incline Dumbbell Press:
Dumbbell Fly's "take the top out"
CHEST + ABS High School Dips:
Wide Grip Push-ups "one hand on dumbbell" w/ Twist:
Seated Knee Raises:
Weighted Crunch "extend up at the top":
LEGS
Squats "try to get more reps with each drop":
Stiff Legs "push those dumbbells out in front":
Rev. Lunges (on foot on plate/hold onto something/DB in opposite hand)
Step Ups:
Dumbbell Split Squat:
Single Dumbbell Donkey Calf Raise:
-
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
4th set
/
/
/
/
/
/
/
/
/
/
/
Notes
ARMS
WEEK FOUR - BY ANY MEANS NECESSARY
1st set
2nd set
3rd set
4th set
-
-
-
-
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
2nd set
3rd set
4th set
1st set
-
2nd set
-
3rd set
-
4th set
-
Pre Exhaust DB Partials -> Incline DB Curls -> Standing Strict DB Curls w/ Lean
4 Way DB Giant (Curls Shoulders Open (Short head),Curls Shoulders Closed (Long
head), Hammer Curls, Alternating Curls)
Reverse Grip Straight Bar Curl + Drag Curl + Bicep Burnout
Skullcrusher Trifucta "Reverse Grip / Neutral / Neutral + Pronation"
Bar Dips + Bench Dips
3 Way Tricep Pushups "Slight Supination / Neutral / Slight Pronation"
Partial Side Laterals "TOP"
Slow Motion Incline Side Laterals "Thumbs Up"
SHOULDERS
Side Lateral Buffet "Partials at Bottom / Full Sides / Partials at Top"
Rear Delt Fly Buffet "Partials at Bottom / Full Sides / Partials at Top"
Incline Bus Drivers + Incline Front Raise
3 Way Incline Dumbbell Row "elbows 90º / elbows 45º / tucked to your sides"
Wide Grip Bench Assisted Pull-ups + Reverse Grip Bench Assisted Pull-ups
BACK + TRAPS
Barbell Pullovers + High Elbow Row "Back parallel to the floor"
Pause Deadlifts "5 count pause 2 inches below your knees"
Shrug Drop Sets w/ 60 Second Hold
Coffin Press + Incline Fly + Floor Press:
CHEST + ABS Dumbbell Push-ups + Flat Dumbbell Press w/ Slight Rotation:
+ Regular Push-ups:
Hanging Leg Raise or V-Ups:
LEGS
Squatted Calf Raise w/ Dumbbell:
Hip Thrusts + Sumo Deadlifts:
GIANT SET Slow High Bar Squat (feet close)/DB Sissy Squat (lean back on the way up)/
Century Squats "100 Reps"
180 Continuous Walking Lunges "Long Stride / Drag Back Leg"
/
/
/
/
/x
/
/
/
/x
/
/
/x
ROUND 1
M
T
W
T
F
S
S
W1
W2
W3
W4
ROUND 3
M
T
W
T
F
S
S
W1
W2
W3
W4
ROUND 2
M
T
W
T
F
S
S
F
S
S
ROUND 4
M
T
W
T