Notes [1] 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 [2]
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 [3]
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 [4] - - -
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
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 [5] WEEK TWO - DEATH BY VOLUME

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

The Unfortunate #15 “ascending and descending drop set w/ mechanical drop” [6]
TRI-FUCTA “seated French press, skull crushers, & slow close grip bench” [7]
ARMS
Incline DB Curl “5 count positive, 5 count negative, 5 count hold at the top” [8]
Slight Incline DB Kickbacks w/ Drop Set “hold for 5 count at the top” [9]
Bodyweight French Press SS Straight Bar Curls “NO REST BETWEEN SETS” [10]
1st set 2nd set 3rd set 4th set
DB SIDE LATERALS / PARTIALS / 60 SECOND HOLD [11]
INCLINE REAR DELT AROUND THE WORLD SS INCLINE ANTERIOR DELT AROUND THE WORLD
SHOULDERS [12]
PARTIAL REAR DELTS "Arms Close To Your Body - Stay At The Top" SS LYING ARNOLD
ROTATIONS [13]
" PLATE" BUS DRIVER + Front Raise + SHOULDER PRESS [14]
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" [15]
BACK BENT OVER ROW "Rest Pause" [16]
Deadlifts [17]
Dumbbell Shrugs "Don't Set Down The Dumbbells - Century Set" [18]
1st set 2nd set 3rd set 4th set
INCLINE DB PRESS "Super slow" [19]
COFFIN PRESS + SEATED DB SCOOP FLY [20]
CHEST + ABS
3 WAY PUSH-UPS [21]
1 MINUTE DIP-A-THON [22]
POOR MANS AB ROLLER [23]
1st set 2nd set 3rd set 4th set
Squats “1.5’s” [24]
Reverse Lunges From Hell “no rest in-between sets”: 5 sets [25]
LEGS Sumo Deadlift Drop Set: [26]
RDL’s “toes on weight + feet close”: [27]
Walking Lunges: [28] -
Seated “on your hamstrings” calf raises: [29] - - - -
 Notes [30] WEEK THREE - DROP SETS

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

Wall DB Curls "Shorten the ROM to 1/4 reps": [31]
DB Skull Crushers [32]
ARMS DB Hammer Curl "Elbows tucked / Lean slightly forward" [33]
DB French Press "Use two dumbbells & lean against a bench" [34]
Don't Know What To Call It / Weird Angle Drag Curl: [35]
3 Way Tricep DB Push-ups: feet on bench, flat, curve up [36] - - -
1st set 2nd set 3rd set 4th set
DB Side Laterals "Straight arm + 3 count negative & positive": [37]
Lying Rear Delt Flys "Pronated grip": [38]
SHOULDERS
Dumbbell Front Raise (Use 2 DBs, press together, lean forward) [39]
Dumbbell Incline High Row [40]
Rotations of Arnold Presses: [41]
1st set 2nd set 3rd set 4th set
Bent Over Dumbbell Rows: [42]
BACK DB Pullovers (push the DB's together, don't come up too high": [43]
High Elbow Dumbbell Row "Wall": [44]
Deadlifts [45]
1st set 2nd set 3rd set 4th set
Slight Incline Dumbbell Press: [46]
Dumbbell Fly's "take the top out" [47]
CHEST + ABS High School Dips: [48] -
Wide Grip Push-ups "one hand on dumbbell" w/ Twist: [49] - - -
Seated Knee Raises: [50] - - -
Weighted Crunch "extend up at the top": [51]
1st set 2nd set 3rd set 4th set
Squats "try to get more reps with each drop": [52]
Stiff Legs "push those dumbbells out in front": [53]
LEGS Rev. Lunges (on foot on plate/hold onto something/DB in opposite hand) [54] / / / / / /
Step Ups: [55] / / / / / /
Dumbbell Split Squat: [56] / / / /
Single Dumbbell Donkey Calf Raise: [57] / / / / / / / / / / / /
 Notes [58] 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
[59]
4 Way DB Giant (Curls Shoulders Open (Short head),Curls Shoulders Closed
ARMS (Long head), Hammer Curls, Alternating Curls) [60]
Reverse Grip Straight Bar Curl + Drag Curl + Bicep Burnout [61]
Skullcrusher Trifucta "Reverse Grip / Neutral / Neutral + Pronation" [62]
Bar Dips + Bench Dips [63] - - - -
3 Way Tricep Pushups "Slight Supination / Neutral / Slight Pronation" [64]
1st set 2nd set 3rd set 4th set
Partial Side Laterals "TOP" [65]
Slow Motion Incline Side Laterals "Thumbs Up" [66]
SHOULDERS
Side Lateral Buffet "Partials at Bottom / Full Sides / Partials at Top" [67]
Rear Delt Fly Buffet "Partials at Bottom / Full Sides / Partials at Top" [68]
Incline Bus Drivers + Incline Front Raise [69]
1st set 2nd set 3rd set 4th set
3 Way Incline Dumbbell Row "elbows 90º / elbows 45º / tucked to your sides" [70]
BACK + Wide Grip Bench Assisted Pull-ups + Reverse Grip Bench Assisted Pull-ups [71]
TRAPS Barbell Pullovers + High Elbow Row "Back parallel to the floor" [72]
Pause Deadlifts "5 count pause 2 inches below your knees" [73]
Shrug Drop Sets w/ 60 Second Hold [74]
1st set 2nd set 3rd set 4th set
Coffin Press + Incline Fly + Floor Press: [75]
Dumbbell Push-ups + Flat Dumbbell Press w/ Slight Rotation: [76]
CHEST + ABS
GIANT SET Low DB Fly on Incline Bench, Dips w/ 2 sec Hold at Bottom, Fly Push-
ups + Regular Push-ups: [77]
Hanging Leg Raise or V-Ups: [78]
1st set 2nd set 3rd set 4th set
Squatted Calf Raise w/ Dumbbell: [79] - - - -
Hip Thrusts + Sumo Deadlifts: [80] / / /
LEGS GIANT SET Slow High Bar Squat (feet close)/DB Sissy Squat (lean back on the way up)/Modified
/ / Pistol
/x Squat/Extreme
/ / /xSissy Squat
/ [81]
/ /x
Century Squats "100 Reps" [82]
180 Continuous Walking Lunges "Long Stride / Drag Back Leg" [83]
 ROUND 1 ROUND 2

M T W T F S S M T W T F S S

W1

W2

W3

W4

ROUND 3 ROUND 4

M T W T F S S M T W T F S S

W1

W2

W3

W4
[1] - Tighten Abs/Core
- Rest 1-3 Minutes between rounds (Giant Sets)*

[2] 1. Don't fully lower;

2. Grab weights as wide as possible; 3. Lock shoulders

[3] 1. Keep tension between both parts, don't fully lower

[4] 1. Don't let elbows sort-of collapse in, keep them closer to 45 degrees than forward

2. Focus on elbows and imagine pulling them to floor

3. Pull shoulder back and down before grabbing bar

[5] - Tighten Abs/Core

[6] 15 reps (on the drops you’re not going to get 15)
------------------------------------------
CONFUSED? Start with weight you can easily do for 15 reps, then start going up in weight by 5lb
increments.

Once you fail to get to 15 reps, switch your form to Drag Curls and continue to go up in weight if you're able
to.

Once you fail to get to 15, start dropping the weight by the same 5lb increments (still doing Drag Curls) until
you get to your starting weight.

[7] (20, 20, failure)

[8] 15 reps

**Best connection when starting with hammer and slowly supinating during raise and then revering that on
negative.

[9] (1 set = initial set + 2 drops) / 15 reps (on the first set then good luck)

[10] french press “failure” - curls 20 reps

[11] 20 reps / 30 reps / 60 seconds or as long as you can

[12] 20 reps / 20 reps

[13] 20 reps / 20 reps

[14] 20 reps each side / 20 reps / 20 reps

[15] 10 Sets (1 long ass set) 200 reps total

[16] 20 reps (rest 3 breaths), again, again

[17] 30 reps

[18] 100 reps

[19] 10-20 reps "the speed of the rep is more important than the number"

[20] 20 reps / Failure

[21] fail.../fail..../fail......

[22] 60 Seconds - As many as you can do

[23] 20 reps

[24] 20 Reps (1 rep = all the way down, half way up, back down and then all the way up)

[25] 20 Reps per leg first set then good luck…

[26] 30 Reps + 2 Drops (each 30 reps)

[27] 30 reps

[28] 1 long set, 180 steps total

[29] Failure / I give up

[30] - Tighten Abs/Core

[31] 20 reps + 3 Drops (4 sets = 1 drop set)

[32] 20 reps + 3 Drops (4 sets = 1 drop set)

[33] 20 reps + 3 Drops (4 sets = 1 drop set)

[34] 20 reps + 3 Drops (4 sets = 1 drop set)

[35] 20 reps + 3 Drops (4 sets = 1 drop set)

[36] Failure / Failure / Failure

[37] 10-15 on the first + 3 Drops

[38] 15 reps + 3 Drops

[39] 15 reps + 3 Drops

[40] 15-20 reps + 3 Drops

[41] 15-20 reps + 3 Drops

[42] 15-20 Reps + 3 Drops

[43] 15-20 Reps + 3 Drops

[44] 15 Reps + 3 Drops

[45] 10 Reps + 2 Drops

[46] 20 Reps + As many as possible drops

[47] 20 Reps + 3 Drops

[48] Failure + 2 Drops

[49] 1 Long ""Drop"" Set, 10 right, 10 left, 9 right, 9 left, 8 right, ...
[50] 15-20 Reps + 3 Drops

[51] 15-20 Reps + 3 Drops

[52] 15 reps 1st push, 15+, 20+, <10 for the slow motion bar only squats (15,15+,20+,<10)

[53] 15-20 Reps + keep dropping until you're out of weight

[54] 15 reps + 2 drops and then switch and do the same other leg (that's one set)

[55] 15 Reps each leg + 3 Drops

[56] 15 Reps + 2 Drops then switch and do the same other leg (that's one set)

[57] 15+ Reps + 3 Drops and then switch and do the same other leg (that's one set)

[58] - Tighten Abs/Core

[59] 30 Reps Pre / 15-20 Reps Incline / 15 - 20 Reps Strict

[60] 15 Reps / 15 Reps / 15 Reps / Failure

[61] 15-20 Reps / 15 - 20 Reps / Failure

[62] 20 Reps / 20 Reps / 20 Reps

[63] Failure / Failure

[64] 20 Reps / 20 Reps / 20 Reps

[65] "30 Reps, 3 Sets ""only 30 seconds rest""

[66] 15 Reps

[67] 20 Reps Each

[68] 20 Reps Each

[69] 20 Reps / 20 Reps

[70] 15 Reps / Failure / Failure

[71] Failure / Failure

[72] 20 Reps / Failure

[73] 15-20 Reps

[74] 15-20 Reps / Failure / Failure

[75] 20 Reps / Failure / Failure

[76] Failure / 15-20 but really... failure

[77] 20 / Failure / Failure / Failure

[78] 50 "hang there for a second on leg raises or take 2 deep breaths on v-ups"
[79] Failure

[80] 50 Reps / 20 Reps

[81] 30 Reps / 20 Reps / 20 Reps Each / Failure

[82] 100 reps

[83] 180 steps