UBB Giant sets
20/06/2017Day1
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 | do a high bar foot elevated squat here! |
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Chin Ups |
4 | 8 | ||
Lat Pulldown |
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Split Squat |
4 | 10-12 | contra weight band preferred bulgarian split squat |
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One Arm High Row |
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Prone Row |
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Leg Press |
4 | 15-20 | alternating forward lunge |
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Lateral Squat |
option is 10-12 per leg |
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Bulgarian Squat |
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 |
|---|---|---|---|---|
Trap Bar Deadlift |
7-9 | or RDL |
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Dumbbell Romanian Deadlift (RDL) |
7-9 | toes elevated |
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1/2 knealing press |
1/2 knealing overhead |
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Dumbbell Incline Press |
4 | 10-12 | 45 degree |
|
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Fitball Leg Curl |
4 | 5-7 | 2 in 1 out- progress to 1 leg alternating |
|
Lying Leg Curl (Hamstrings) |
4 | 10-12 | toes pointed bum in bench |
|
Push up |
4 | 10-12 | narrow grip 30 cm - if can do 10 start from an incline then start with arnold press |
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Seated Side Poliquin Raise |
4 | 10-12 | or back extension with blackbirds |
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Reverse Back Extensions |
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45 Degree Hyper Extension |
Prone y thumbs |
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Triceps D/B Skull Crusher |
thumbs pointed |
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TRX (Closed Chain) Tricep Extensions |