Professional Documents
Culture Documents
1st Giant Set (Biceps) - 4 SETS
1st Giant Set (Biceps) - 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
- 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
- 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
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