The Giant Set Routine!

Workout Summary

Advanced
Muscle Shock
3
Split
Designed By:
Doug Lawrenson

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 of 3 different exercises. This workout is designed for pure muscle shock!

Workout notes:

  • Warm up 5-10 minutes cardio before every session.
  • Perform normal body stretches.
  • Thoroughly warm up the muscle group being trained.
  • Each exercise is performed one after the other with no rest in between exercises. Rest 2-3 minutes after each set of exercises and repeat.
  • Cool Down 5-10 minutes at end of session

Abs & calves:

  • Perform abdominals Monday and Friday.
  • Perform Calves on Wednesday (Seated and standing calf raises)

Daily Workout Schedule:

Monday - Chest and Triceps
Chest
Exercise Sets Reps
Incline dumbbell press
Flat dumbbell press
Flat bench flys
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
EZ Reverse Grip Barbell Row
Bent-Over Barbell Row
Bent-Over Dumbbell Row
No rest between exercises!		 3 10 per exercise
Biceps
Exercise Sets Reps
Barbell Curl
Concentration Curl
Hammer Curl
No rest between exercises!		 3 10 per exercise

Thursday - Rest Day

Friday - Legs and Shoulders
Legs
Exercise Sets Reps
Leg Press
Leg Extension
Leg Curl
No rest between exercises!		 3 10 per exercise
Shoulders
Exercise Sets Reps
Dumbbell Press
Dumbbell Lateral Raise
Dumbbell Rear Deltoid Raise
No rest between exercises!		 3 10 per exercise

SATURDAY AND SUNDAY - REST DAYS