Giant Set Heavy

ProTFitness

My workout this week M-Thur ~ Chest Tur-THurs ~ Back and Wed light cardio
Heavy Workout Giant Sets


Chest ~ Tricep ~ Shoulder ~ Quad
Week 7-25 to 7- 30

Warm up 5 min ~ Arm Crosses, High low toe touch, Arm circles, Box step, Over head reach, Jumping Jacks

10-12 reps heavy as you can go

Giant Set 1 Chest ~ Tricep ~ Shoulder ~ Quad
Chest- Incline DB Press
Tricep- Skull Crusher Flat
Quad- Squat Basic Smith Machine or DB
Shoulder- Front Raise Lt/Rt
Repeat 3 Times 30 sec no longer then 1 min rest -Keep Moving


Giant Set 2 Chest ~ Tricep ~ Shoulder ~ Quad
Quad- Pile Squat w/ DB
Shoulder- Side Raises DB
Tricep- Over Head DB Extension
Chest- DB Fly Incline
Repeat 3 times

Giant Set 3 Abs
Plank- Knees fwd Alternating lt/rt
Plank- Knees cross Oblique Alternating lt/rt
Plank- Knees wide/reptile Alternating Lt/rt
Repeat 3 times

Cardio HIITs Treadmill After ~~~~15-30 min depending on time Options
10/20 ~ 10 sec rest 20 sec max effort
10/30 ~ 10 sec rest 30 sec max effort
30/30 ~ 30 sec rest 30 sec Max effort
10/50 ~ 10 second rest 50 sec max effort
1 min Jog 1 min recover
1 min Jog 30 second recover
1 ½ min Jog 30 second recover
30 Jog 1 min recover
30 max effort 1 ½ min recover

5-10 min cool down and Stretch



Heavy Workout Giant Sets
Back ~Bicep~ Hamstring~
Week 7-25 to 7- 30

Warm up 5 min ~ Arm Crosses, High low toe touch, Arm circles, Box step, Over head reach, Jumping Jacks

10-12 reps heavy as you can go

Giant Set 1 Back ~Bicep~ Hamstring~ Low Back
Back- Wide Lat Pull Tech Plate
Bicep- DB Curl Lt/rt
Hamstring- Fwd Lunge Lt/Rt
Back- Med Grip Rev (palm in) Tech plate or Mach
Repeat 3 Times

Giant Set 2 Chest ~ Tricep ~ Shoulder ~ Quad
Back- Long Pull DB lt/rt
Bicep- Hammer Curl lt/t
Hamstring- DB Side Lunge Lt/rt or Single leg dead lift w/DB
Back- Seated wide DB Row
Repeat 3 times

Giant Set 3 Abs
Stability Ball- Pike Crunch
Stability Ball- Crunch w/ Med overhead
Stability Ball- Oblique or squirm

Repeat 3 times

Cardio HIITs Treadmill After ~~~~15-30 min depending on time Options
10/20 ~ 10 sec rest 20 sec max effort
10/30 ~ 10 sec rest 30 sec max effort
30/30 ~ 30 sec rest 30 sec Max effort
10/50 ~ 10 second rest 50 sec max effort
1 min Jog 1 min recover
1 min Jog 30 second recover
1 ½ min Jog 30 second recover
30 Jog 1 min recover
30 max effort 1 ½ min recover

5-10 min cool down and Stretch

Amandamccl

bump for later. thanks for posting