4 sets · 12–15 reps
GIANT SET with Pec Deck and Push-Ups — perform all 3 back-to-back with minimal rest between exercises, rest 90 sec after each round. Full stretch at bottom of fly.
4 sets · 12–15 reps
GIANT SET with Pec Deck and Push-Ups — perform all 3 back-to-back with minimal rest between exercises, rest 90 sec after each round. Full stretch at bottom of fly.
4 sets · 12–15 reps
GIANT SET exercise 2. Constant cable/machine tension — 1-sec hold at peak contraction.
4 sets · 12–15 reps
GIANT SET exercise 2. Constant cable/machine tension — 1-sec hold at peak contraction.
4 sets · 12–15 reps
GIANT SET exercise 3. Push-Ups to near failure or Incline Machine for extra load.
4 sets · 12–15 reps
GIANT SET exercise 3. Push-Ups to near failure or Incline Machine for extra load.
3 sets · 15–20 reps
Cables set low — emphasises upper chest. High rep pump finisher after giant set.
3 sets · 15–20 reps
Cables set low — emphasises upper chest. High rep pump finisher after giant set.
4 sets · 10–12 reps
GIANT SET with Reverse Curls and Spider/Preacher Curls — perform back-to-back, rest 90 sec after each round. Hits brachialis and brachioradialis.
4 sets · 10–12 reps
GIANT SET with Reverse Curls and Spider/Preacher Curls — perform back-to-back, rest 90 sec after each round. Hits brachialis and brachioradialis.
4 sets · 10–12 reps
GIANT SET exercise 2. Overhand grip — forearms and brachioradialis. Keep elbows pinned.
4 sets · 10–12 reps
GIANT SET exercise 2. Overhand grip — forearms and brachioradialis. Keep elbows pinned.
4 sets · 10–12 reps
GIANT SET exercise 3. No momentum allowed — pure bicep contraction at the top.
4 sets · 10–12 reps
GIANT SET exercise 3. No momentum allowed — pure bicep contraction at the top.
3 sets · 10–12 reps
Pump finisher after giant set. Alternate weekly.
3 sets · 10–12 reps
Pump finisher after giant set. Alternate weekly.
3 sets · 12–15 reps
SUPERSET with Walking Lunges — do leg extensions, then immediately into lunges. Rest 60–90 sec after each pair.
3 sets · 12–15 reps
SUPERSET with Walking Lunges — do leg extensions, then immediately into lunges. Rest 60–90 sec after each pair.
3 sets · 10–12 reps
SUPERSET exercise 2. Per leg. Long stride for glute emphasis. Follow immediately after Leg Extensions.
3 sets · 10–12 reps
SUPERSET exercise 2. Per leg. Long stride for glute emphasis. Follow immediately after Leg Extensions.
3 sets · 15–20 reps
Seated or standing — full stretch each rep.
3 sets · 15–20 reps
Seated or standing — full stretch each rep.
💉 Nightly Injection