Professional Documents
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1st Giant Set (Biceps) 4 sets 1st set 2nd set 3rd set 4th set
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 1st set 2nd set 3rd set 4th set
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) 1st set 2nd set 3rd set 4th set
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) 1st set 2nd set 3rd set 4th set
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) 1st set 2nd set 3rd set 4th set
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) 1st set 2nd set 3rd set 4th set
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 1st set 2nd set 3rd set 4th set
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 x x x
CHEST + ABS
CHEST + ABS
Dumbbell Push-ups w/ twist “Arch your back to mimic decline”: Failure x x x
Giant Set # 2 ABS (3 Rounds) 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
Giant Set #1 - Quads (3 Rounds/Sets) 1st set 2nd set 3rd set 4th 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
Giant Set #2 - Hams + Glutes (3 Rounds/Sets) 1st set 2nd set 3rd set 4th set
LEGS 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 1st set 2nd set 3rd set 4th set
Plate Calf Raises (toes straight, turned out, turned in): 30/30/30 - - -
Tib Raises: 30 - - -
Notes WEEK TWO - DEATH BY VOLUME
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
ROUND 4
M T W T F S S