Giant Gains with Giant Sets

The ultimate 3-day split
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Day 1: Arms

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A1. 60° Incline Dumbbell Curl (offset grip): 5 sets x 6–8 reps, rest 10 sec.


A2. 45° Seated EZ-bar Scott Curl (close, supi- nated grip): 5x6–8, rest 10 sec.


A3. Standing EZ-bar Curl (mid, supinated grip): 5x6–8, rest 10 sec.

A4. Seated Unsupported Dumbbell Curl (com- merford grip): 5x6–8, rest 10 sec.

A5. Straight-handle Standing Curl (mid, supinated grip): 5x8–10, rest 180 sec.


B1. 15° Decline Dumb- bell Triceps Extension (pronating grip): 5x6–8, rest 10 sec.


B2. Seated Supported EZ-bar French Press (close pronated grip): 5x6–8, rest 10 sec.

B3. Supine EZ-bar Triceps Extensions
(close, pronated-to-forehead grip): 5x6–8, rest 10 sec.


B4. Supine Barbell California Press (mid, pronated grip): 5x6–8, rest 10 sec.


B5. Standing Rope Pressdown (neutral grip): 5x8–10,
rest 180 sec.


Day 2: Legs

A1. Barbell Squat with Heels Elevated (narrow): 5x6–8, 
rest 10 sec.


A2. Barbell Squat with Heels Flat (wide): 5x6–8, rest 10 sec.

A3. Hanging Barbell Hack Squat (narrow): 5x6–8, rest 10 sec.

A4. Power Squat Machine with Heels Flat (normal): 5x10–12, rest 10 sec.

A5. 45° Leg Press with Feet
Low (medium stance): 5x15–20, tempo: 2010, rest 240 sec.


B1. Lying Leg Curl (feet inward plantarflexed): 5x6–8, rest 10 sec.

B2. Lying Leg Curl (feet neutral plantarflexed): 5x6–8, rest 10 sec.

B3. Lying Leg Curl (feet inward plantarflexed): 5x6–8, rest 10 sec.

B4. Standing Leg Curl (foot neutral plantarflexed): 5x6–8, rest 10 sec.

B5. Dumbbell Front Step-up High: 5x10–12, tempo: 10X0,
rest 240 sec.


Day 3: Chest and Back

A1. Chin-ups Neutral Regular: 5x6–8, tempo: 40x0, rest 10 sec.

A2. Supinated EZ-bar Bentover Row (medium): 5x6–8, rest 10 sec.

A3. Machine Pulldown
(wide supinated grip):
5 x 8–10, rest 10 sec.


A4. Rowing Seated Rope to Neck: 5x8–10, rest 10 sec.

A5. Straight-arm Pulldown
(mid pronated grip): 5x10–12,
 rest 180 sec.

B1. 45° Incline Bench Press with Thick Barbell (mid grip): 5x6–8, rest 10 sec.


B2. 30° Decline Barbell Bench Press (wide grip): 5x6–8, 
rest 10 sec.


B3. Cambered-bar Supine Bench Press (mid grip): 5x6–8, 
rest 10 sec.


B4. 30° Incline Dumbbell Flye pronated grip): 5x6–8,
 rest 10 sec.


B5. Standing Crossover (regular): 5x10–12, rest 180 sec.

 

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