Today's session is about increasing muscle mass or "toning up" for the upper body. You have 2 Giant Sets (4 Exercises in a row, minimal rest) to perform: one for Upper Body Pushing, the other for Upper Body Pulling.
Modify any exercises to meet your ability level or environment. The goal is you want to be able to fully exhaust your upper body after the end of 3 sets, so use a weight that creates fatigue after each exercise.
[LG] Giant Set: Push/Pull
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
4Q Shoulder Mobility
Horizontal Loading
Workout Blocks
AHHPS 4Q Giant Set Upper Body Push
Giant Set
x 3
Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.
LLT
DB Bench Press
reps
6
load
heavy
Tempo
controlled
Rest
10s
reps
6
load
heavy
Tempo
controlled
Rest
10s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6 | Heavy | Controlled | 10s (h:m:s) |
| 2 | 6 | Heavy | Controlled | 10s (h:m:s) |
| 3 | 6 | Heavy | Controlled | 10s (h:m:s) |
UMT
Push Up to Rotation
reps
5
Tempo
controlled
Rest
10s
reps
5
Tempo
controlled
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 | Controlled | 10s (h:m:s) |
| 2 | 5 | Controlled | 10s (h:m:s) |
| 3 | 5 | Controlled | 10s (h:m:s) |
5 Each side. Regress to knees or elevated surface if 10 reps cannot be reached
LMT
KB 1 Arm OH Rotational Press
reps
5
load
heavy
Tempo
controlled
Rest
10s
reps
5
load
heavy
Tempo
controlled
Rest
10s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 | Heavy | Controlled | 10s (h:m:s) |
| 2 | 5 | Heavy | Controlled | 10s (h:m:s) |
| 3 | 5 | Heavy | Controlled | 10s (h:m:s) |
Regression: Half Kneeling KB Shoulder Press
LLT
Lunge to Chest Press
reps
10-20
Tempo
controlled
Rest
2min
reps
10-20
Tempo
controlled
Rest
2min
A total body combination exercise that enhances coordination, endurance and/or power in the sagittal plane.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10-20 | Controlled | 2min (h:m:s) |
| 2 | 10-20 | Controlled | 2min (h:m:s) |
| 3 | 10-20 | Controlled | 2min (h:m:s) |
Select a Push Up variation that allows you to complete at least 10 reps.
AHHPS 4Q Giant Set Upper Body Pull
Giant Set
x 3
Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.
ULT
Neutral Grip Pull Up
reps
3-10
Tempo
controlled
Rest
10s
reps
3-10
Tempo
controlled
Rest
10s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 3-10 | Controlled | 10s (h:m:s) |
| 2 | 3-10 | Controlled | 10s (h:m:s) |
| 3 | 3-10 | Controlled | 10s (h:m:s) |
Add load if you can do more than 10 reps. Use assistance if you can do less than 3 reps.
LLT
Lat Pulldown Wide Grip
reps
10
load
moderate
Tempo
controlled
Rest
10s
reps
10
load
moderate
Tempo
controlled
Rest
10s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Moderate | Controlled | 10s (h:m:s) |
| 2 | 10 | Moderate | Controlled | 10s (h:m:s) |
| 3 | 10 | Moderate | Controlled | 10s (h:m:s) |
LMT
DB Lawnmower Row
reps
5
load
heavy
Tempo
controlled
Rest
10s
reps
5
load
heavy
Tempo
controlled
Rest
10s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 | Heavy | Controlled | 10s (h:m:s) |
| 2 | 5 | Heavy | Controlled | 10s (h:m:s) |
| 3 | 5 | Heavy | Controlled | 10s (h:m:s) |
reps
8-10
Tempo
controlled
Rest
2min
reps
8-10
Tempo
controlled
Rest
2min
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8-10 | Controlled | 2min (h:m:s) |
| 2 | 8-10 | Controlled | 2min (h:m:s) |
| 3 | 8-10 | Controlled | 2min (h:m:s) |
Angle yourself so you fatigue between 8-10 reps per side.