The Giant Set Routine!
Workout Summary:
| Training Level: | Advanced | |
| Main Goal: | Muscle Shock | |
| Days Per Week: | 3 | |
| Workout Type: | Split | |
| Submitted By: | Doug |
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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:
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
