UBB Giant sets
20/06/2017Optional....Cluster sets 1 set of 6-8 reps doing 1 per 30 seconds at 90%- IE pick a weight you can do 3 of and do 6-8 of them!
do a front squat
day1
lower push
upper pull
day 2
lower pull
upper push
giant sets
perform the 6 exercises below and rest 2-3 minutes between sets- rest less than 30 seconds between each exercise
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Box Squat |
4 | 8 | if do a cluster do a high bar foot elevated squat here! |
|
Chin Ups |
4 | 8 | Plank row/ known as commando |
|
Split Squat |
4 | 10-12 | B1 |
|
Dorian Row |
4 | 10-12 | close grip lat pulldown |
|
Kettlebell High Row To Catch |
4 | 15-20 | alternating forward lunge |
|
Dumbbell Pullover Options |
serratus pullover - lie across bench- elbows bent focus non lats |
giant sets
20/06/2017Cluster sets 1 set of 6-8 reps doing 1 per 30 seconds at 90%
cluster an overhead press
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 |
|---|---|---|---|---|
Push up |
4 | 6-10 | narrow grip - if can do 10 start from an incline then start with arnold press |
|
Trap Bar Deadlift |
6-8 | or RDL |
||
Standing Arnold Press |
4 | 10-12 | standing db press |
|
|
Fitball Leg Curl |
4 | 8-10 | ||
Overhead Tricep Extension |
4 | 12-15 | - try cable trx in group class |
|
Kettlebell Swings |
4 | 25 | or back extension with blackbirds |