Upper Lower 2 Day Giant Set with strength clusters

UBB Giant sets

20/06/2017

Cluster sets 1 set of 6-8 reps doing 1 per 60 seconds at 90%

day1
lower push
upper pull

day 2
lower pull
upper push

giant sets
12-15-20-25 reps 3 min rest

do a round of all exercises for 12 reps, then rest 3 mins. then lighter weight and do 15 and so on!

Video	Sets	Reps	Comment
Barbell Box Squat			Hi Box 90 degree w below box squat
Parallel Fighters Chin Up with 2 sec hold			parallel chin up no hold! cluster set
Kettlebell Goblet Squats	4	12 15 20 25	goblet squat perform sequence below
Lat Pulldown			close grip lat pulldown / can do Body weight row
Forward Lunge To Balance			alternating forward lunge
Dorian Row			bent over row do with ez bar underhand
Leg Press			Leg press
Plank Row’s			Plank row/ known as commando

20/06/2017

Cluster sets 1 set of 6-8 reps doing 1 per 60 seconds at 90%

day1
lower push
upper pull

day 2
lower pull
upper push

giant sets
12-15-20-25 reps 3 min rest

do a round of all exercises for 12 reps, then rest 3 mins. then lighter weight and do 15 and so on!

Video	Sets	Reps	Weight	Comment
Pause Rack Deadlift 3210 tempo				rack deadlift 1 x 6-8's
Push up				push up as above
Stiff Deadlift				RDL
Standing Arnold Press				standing db press
One Leg Curl				lying leg curls both legs
Barbell Bench Press				dumbell bench press
45 Degree Hyper Extension				back extension
Overhead Tricep Extension				split stance cable hi to low tricep extension