Notes WEEK ONE - GIANT SETS

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

1st set 2nd set 3rd set 4th set

The Unfortunate #15 “ascending and descending drop set w/ mechanical drop”
TRI-FUCTA “seated French press, skull crushers, & slow close grip bench”
ARMS
Incline DB Curl “5 count positive, 5 count negative, 5 count hold at the top”
Slight Incline DB Kickbacks w/ Drop Set “hold for 5 count at the top”
Bodyweight French Press SS Straight Bar Curls “NO REST BETWEEN SETS”
1st set 2nd set 3rd set 4th set
DB SIDE LATERALS / PARTIALS / 60 SECOND HOLD
SHOULDERS INCLINE REAR DELT AROUND THE WORLD SS INCLINE ANTERIOR DELT AROUND THE WORLD
PARTIAL REAR DELTS "Arms Close To Your Body - Stay At The Top" SS LYING ARNOLD ROTATIONS
" PLATE" BUS DRIVER + Front Raise + SHOULDER PRESS
1st set 2nd set 3rd set 4th set
1 ARM ROW - 10 sets back to back w/ no rest "1 set = Right arm + Left Arm"
BACK BENT OVER ROW "Rest Pause"
Deadlifts
Dumbbell Shrugs "Don't Set Down The Dumbbells - Century Set"
1st set 2nd set 3rd set 4th set
INCLINE DB PRESS "Super slow"
COFFIN PRESS + SEATED DB SCOOP FLY
CHEST + ABS
3 WAY PUSH-UPS
1 MINUTE DIP-A-THON
POOR MANS AB ROLLER
1st set 2nd set 3rd set 4th set
Squats “1.5’s”
Reverse Lunges From Hell “no rest in-between sets”: 5 sets
LEGS Sumo Deadlift Drop Set:
RDL’s “toes on weight + feet close”:
Walking Lunges: -
Seated “on your hamstrings” calf raises: - - - -
 Notes WEEK THREE - DROP SETS

1st set 2nd set 3rd set 4th set

Wall DB Curls "Shorten the ROM to 1/4 reps":
DB Skull Crushers
ARMS DB Hammer Curl "Elbows tucked / Lean slightly forward"
DB French Press "Use two dumbbells & lean against a bench"
Don't Know What To Call It / Weird Angle Drag Curl:
3 Way Tricep DB Push-ups: feet on bench, flat, curve up - - -
1st set 2nd set 3rd set 4th set
DB Side Laterals "Straight arm + 3 count negative & positive":
Lying Rear Delt Flys "Pronated grip":
SHOULDERS
Dumbbell Front Raise (Use 2 DBs, press together, lean forward)
Dumbbell Incline High Row
Rotations of Arnold Presses:
1st set 2nd set 3rd set 4th set
Bent Over Dumbbell Rows:
BACK DB Pullovers (push the DB's together, don't come up too high":
High Elbow Dumbbell Row "Wall":
Deadlifts
1st set 2nd set 3rd set 4th set
Slight Incline Dumbbell Press:
Dumbbell Fly's "take the top out"
CHEST + ABS High School Dips: -
Wide Grip Push-ups "one hand on dumbbell" w/ Twist: - - -
Seated Knee Raises: - - -
Weighted Crunch "extend up at the top":
1st set 2nd set 3rd set 4th set
Squats "try to get more reps with each drop":
Stiff Legs "push those dumbbells out in front":
LEGS Rev. Lunges (on foot on plate/hold onto something/DB in opposite hand) / / / / / /
Step Ups: / / / / / /
Dumbbell Split Squat: / / / /
Single Dumbbell Donkey Calf Raise: / / / / / / / / / / / /
 Notes WEEK FOUR - BY ANY MEANS NECESSARY

1st set 2nd set 3rd set 4th set

Pre Exhaust DB Partials -> Incline DB Curls -> Standing Strict DB Curls w/ Lean
4 Way DB Giant (Curls Shoulders Open (Short head),Curls Shoulders Closed (Long
head), Hammer Curls, Alternating Curls)
ARMS Reverse Grip Straight Bar Curl + Drag Curl + Bicep Burnout
Skullcrusher Trifucta "Reverse Grip / Neutral / Neutral + Pronation"
Bar Dips + Bench Dips - - - -
3 Way Tricep Pushups "Slight Supination / Neutral / Slight Pronation"
1st set 2nd set 3rd set 4th set
Partial Side Laterals "TOP"
Slow Motion Incline Side Laterals "Thumbs Up"
SHOULDERS
Side Lateral Buffet "Partials at Bottom / Full Sides / Partials at Top"
Rear Delt Fly Buffet "Partials at Bottom / Full Sides / Partials at Top"
Incline Bus Drivers + Incline Front Raise
1st set 2nd set 3rd set 4th set
3 Way Incline Dumbbell Row "elbows 90º / elbows 45º / tucked to your sides"
Wide Grip Bench Assisted Pull-ups + Reverse Grip Bench Assisted Pull-ups
BACK + TRAPS
Barbell Pullovers + High Elbow Row "Back parallel to the floor"
Pause Deadlifts "5 count pause 2 inches below your knees"
Shrug Drop Sets w/ 60 Second Hold
1st set 2nd set 3rd set 4th set
Coffin Press + Incline Fly + Floor Press:
CHEST + ABS Dumbbell Push-ups + Flat Dumbbell Press w/ Slight Rotation:
+ Regular Push-ups:
Hanging Leg Raise or V-Ups:
1st set 2nd set 3rd set 4th set
Squatted Calf Raise w/ Dumbbell: - - - -
Hip Thrusts + Sumo Deadlifts: / / /
LEGS GIANT SET Slow High Bar Squat (feet close)/DB Sissy Squat (lean back on the way up)/ / / /x / / /x / / /x
Century Squats "100 Reps"
180 Continuous Walking Lunges "Long Stride / Drag Back Leg"
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ROUND 3

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W2

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W4
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