Description of Workout:

Welcome to the giant set routine! The short and intense 3 day split routine hits each muscle
group with 3 huge supersets made up oI 3 diIIerent exercises. This workout is designed Ior pure
muscle shock!
Workout notes:
O Warm up 5-10 minutes cardio beIore every session.
O !erIorm normal body stretches.
O Thoroughly warm up the muscle group being trained.
O ach exercise is perIormed one aIter the other with no rest in between exercises. Rest 2-3
minutes aIter each set oI exercises and repeat.
O ool Down 5-10 minutes at end oI session
-s & calves:
O !erIorm abdominals Monday and Friday.
O !erIorm alves on Wednesday (Seated and standing calI raises)
Daily Workout Schedule:
Monday - hest and Triceps
Chest
Exercise Sets Reps
Incline dumbbell press
Flat dumbbell press
Flat bench Ilys
No rest between exercises!
3 10 per exercise
Triceps
Exercise Sets Reps
Skull crushers
Dumbbell kickbacks
Seated dumbbell extensions
No rest between exercises!
3 10 per exercise
Tuesday - Rest Day
Wednesday - Back and Biceps
Back
Exercise Sets Reps
Reverse Grip Barbell Row 3 10 per exercise
Bent-Over Barbell Row
Bent-Over Dumbbell Row
No rest between exercises!
Biceps
Exercise Sets Reps
Barbell url
oncentration url
Hammer url
No rest between exercises!
3 10 per exercise
Thursday - Rest Day
Friday - Legs and Shoulders
Legs
Exercise Sets Reps
Leg !ress
Leg xtension
Leg url
No rest between exercises!
3 10 per exercise
Shoulders
Exercise Sets Reps
Dumbbell !ress
Dumbbell Lateral Raise
Dumbbell Rear Deltoid Raise
No rest between exercises!
3 10 per exercise
STURD D SUD - REST DS