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    giant

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    111 views2 pages

    Giant Sets

    Uploaded by

    mohamed
    giant

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Giant sets

    Day 1: Arms

    A1. 60 Incline Dumbbell Curl (offset grip): 5 sets x 68 reps, rest 10 sec.

    A2. 45 Seated EZ-bar Scott Curl (close, supinated grip): 5x68, rest 10 sec.

    A3. Standing EZ-bar Curl (mid, supinated grip): 5x68, rest 10 sec.

    A4. Seated Unsupported Dumbbell Curl (commerford grip): 5x68, rest 10 sec.

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    A5. Straight-handle Standing Curl (mid, supinated grip): 5x810, rest 180 sec.

    B1. 15 Decline Dumbbell Triceps Extension (pronated grip): 5x68, rest 10 sec.

    B2. Seated Supported EZ-bar French Press (close, pronated grip): 5x68, rest 10 sec.

    B3. Supine EZ-bar Triceps Extensions(close, pronated-to-forehead grip): 5x68, rest 10 sec.

    B4. Supine Barbell California Press (mid, pronated grip): 5x68, rest 10 sec.

    B5. Standing Rope Pressdown (neutral grip): 5x810,rest 180 sec.

    Day 2: Legs

    A1. Barbell Squat with Heels Elevated (narrow): 5x68, rest 10 sec.

    A2. Barbell Squat with Heels Flat (wide): 5x68, rest 10 sec.

    A3. Hanging Barbell Hack Squat (narrow): 5x68, rest 10 sec.

    A4. Power Squat Machine with Heels Flat (normal): 5x1012, rest 10 sec.

    A5. 45 Leg Press with FeetLow (medium stance): 5x1520, tempo: 2010, rest 240 sec.

    B1. Lying Leg Curl (feet inward plantar flexed): 5x68, rest 10 sec.

    B2. Lying Leg Curl (feet neutral plantar flexed): 5x68, rest 10 sec.

    B3. Lying Leg Curl (feet inward plantar flexed): 5x68, rest 10 sec.

    B4. Standing Leg Curl (foot neutral plantar flexed): 5x68, rest 10 sec.

    B5. Dumbbell Front Step-up High: 5x1012, tempo: 10X0,rest 240 sec.
    Day 3: Chest and Back

    A1. Chin-ups Neutral Regular: 5x68, tempo: 40x0, rest 10 sec.

    A2. Supinated EZ-bar Bentover Row (medium): 5x68, rest 10 sec.

    A3. Machine Pulldown(wide supinated grip):5 x 810, rest 10 sec.

    A4. Rowing Seated Rope to Neck: 5x810, rest 10 sec.

    A5. Straight-arm Pulldown(mid, pronated grip): 5x1012, rest 180 sec.

    B1. 45 Incline Bench Press with Thick Barbell (mid grip): 5x68, rest 10 sec.

    B2. 30 Decline Barbell Bench Press (wide grip): 5x68, rest 10 sec.

    B3. Cambered-bar Supine Bench Press (mid grip): 5x68, rest 10 sec.

    B4. 30 Incline Dumbbell Flye (pronated grip): 5x68, rest 10 sec.

    B5. Standing Crossover (regular): 5x1012, rest 180 sec.

    See more at: http://www.flexonline.com/training/giant-gains-giant-sets?page=2#sthash.JHpeJD0i.dpuf -

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