Giant Gains with Giant Sets

The ultimate 3-day split.

 DAY 1: ARMS 

  • A1. 60° Incline Dumbbell Curl (offset grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • A2. 45° Seated EZ-bar Scott Curl (close, supinated grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • A3. Standing EZ-bar Curl (mid, supinated grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • A4. Seated Unsupported Dumbbell Curl (commerford grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • A5. Straight-handle Standing Curl (mid, supinated grip)
    • SETS: 5 | REPS: 8–10 | REST: 180 sec.
  • B1. 15° Decline Dumbbell Triceps Extension (pronated grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B2. Seated Supported EZ-bar French Press (close, pronated grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B3. Supine EZ-bar Triceps Extensions
 (close, pronated-to-forehead grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B4. Supine Barbell California Press (mid, pronated grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B5. Standing Rope Pressdown (neutral grip)
    • SETS: 5 | REPS: 8–10 | REST: 180 sec.

 DAY 2: LEGS 

  • A1. Barbell Squat with Heels Elevated (narrow)
    • SETS: 5 | REPS: 6–8 | REST:  10 sec.
  • A2. Barbell Squat with Heels Flat (wide)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • A3. Hanging Barbell Hack Squat (narrow)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • A4. Power Squat Machine with Heels Flat (normal)
    • SETS: 5 | REPS: 10–12 | REST: 10 sec.
  • A5. 45° Leg Press with Feet
 Low (medium stance)
    • SETS: 5 | REPS: 15–20 | TEMPO: 2010 | REST: 240 sec.
  • B1. Lying Leg Curl (feet inward plantar flexed)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B2. Lying Leg Curl (feet neutral plantar flexed)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B3. Lying Leg Curl (feet inward plantar flexed)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B4. Standing Leg Curl (foot neutral plantar flexed)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B5. Dumbbell Front Step-up High
    • SETS: 5 | REPS: 10–12 | TEMPO: 10x0 | REST: 240 sec.

 DAY 3: CHEST & BACK 

  • A1. Chin-ups Neutral Regular
    • SETS: 5 | REPS: 6–8 | TEMPO: 40x0 | REST: 10 sec.
  • A2. Supinated EZ-bar Bentover Row (medium)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • A3. Machine Pulldown
 (wide supinated grip)
    • SETS: 5 | REPS: 8–10 | REST: 10 sec.
  • A4. Rowing Seated Rope to Neck
    • SETS: 5 | REPS: 8–10 | REST: 10 sec.
  • A5. Straight-arm Pulldown
 (mid, pronated grip)
    • SETS: 5 | REPS: 10–12 | REST: 180 sec.
  • B1. 45° Incline Bench Press with Thick Barbell (mid grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B2. 30° Decline Barbell Bench Press (wide grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B3. Cambered-bar Supine Bench Press (mid grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B4. 30° Incline Dumbbell Flye (pronated grip)
    • SETS: 5 | REPS: 6–8 | REST: 10 sec.
  • B5. Standing Crossover (regular)
    • SETS: 5 | REPS: 10–12 | REST: 180 sec.

 FLEX 


The Classic Physique V-Taper: Find out how to achieve this sought-after look>>

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