LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block for Arm Strength
Horizontal
Self-Massage: Foam Roll Lat
Set time
1 30-45 sec
Rub and Scrub Sternum/Clavicle
Set time
1 30-45 sec
Elevated Underswitch
Set reps
1 10 ea
DB OH Reach with Step
Set reps
1 10 ea
Scorpion Flow (basic)
Set reps Tempo
1 10 controlled
TRX Single Arm Rotating Retraction/Protraction with Inhale
Set reps
1 6-8 ea
Band Bow and Arrow Quick Release
Set reps
1 6-8 ea
Vibration Device-Hands vibration
Set time
1 30 sec
Workout Blocks
Giant Set_Back and Biceps
Giant Set x 3
ViPR Forward Step + Forward Reach
Set reps intensity Tempo Rest
1 10-15 7+/10 controlled 20 sec
2 10-15 7+/10 controlled 20 sec
3 10-15 7+/10 controlled 20 sec
Wide Stance Lateral Hip Shift with ViPR Steering Wheel
Set reps load Tempo
1 6-8 ea side heavy controlled
2 6-8 ea side heavy controlled
3 6-8 ea side heavy controlled
Suspended 1Arm Row w/ Rotation
Set reps Tempo
1 10 fast
2 10 fast
3 10 fast
TRX High Y
Set reps Tempo
1 10-15 controlled
2 10-15 controlled
3 10-15 controlled
Giant Set_Chest and Triceps
Giant Set x 3
Set reps load Tempo Rest
1 10 ea heavy controlled 20 sec
2 10 ea heavy controlled 20 sec
3 10 ea heavy controlled 20 sec
Quadruped Loaded Reach Under with Band
Set reps load Tempo
1 10-12 ea moderate fast
2 10-12 ea moderate fast
3 10-12 ea moderate fast
Scorpion Pushups
Set reps Tempo
1 8-10 total controlled
2 8-10 total controlled
3 8-10 total controlled
TRX Tricep Extension
Set reps Tempo
1 10-20 controlled
2 10-20 controlled
3 10-20 controlled
Cool Down Blocks
Cool Down Block
Horizontal
Restore Childs Pose Lat Reach
Set time
1 1 min ea
Kneeling Restorative Flow for Recovery and Regeneration
Set reps
1 2-4 times

Hypertrophy Giant Sets for Arms

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Warmup Block for Arm Strength
Horizontal Loading

7-step Warm-up for Arms

ULT
Self-Massage: Foam Roll Lat
Set Time
1 30-45 sec h:m:s
Rub and Scrub Sternum/Clavicle
Set Time
1 30-45 sec h:m:s
UMT
Elevated Underswitch
Set Reps
1 10 ea

Apply a corkscrew and lock idea to the hand that is posted on the ground. Progress by taking this to the ground instead of elevated.

LLT
DB OH Reach with Step
Set Reps
1 10 ea
UMT
Scorpion Flow (basic)
Set Reps Tempo
1 10 Controlled
UMT
TRX Single Arm Rotating Retraction/Protraction with Inhale
Exhale and you unwind, inhale as you wind back up.
Set Reps
1 6-8 ea

Exhale on the unwind, inhale fully through the nose on the windup.

LMT
Band Bow and Arrow Quick Release
Set Reps
1 6-8 ea
LAR ULT
Vibration Device-Hands vibration
Set Time
1 30 sec h:m:s

Workout Blocks

Giant Set_Back and Biceps
Giant Set x 3

LLT
ViPR Forward Step + Forward Reach
reps 10-15
intensity 7+/10
Tempo controlled
Rest 20 sec
Maintain length in the spine, allow the shoulder blades to follow your hands.
Set Reps Intensity Tempo Rest
1 10-15 7+/10 RPE Controlled 20 sec (h:m:s)
2 10-15 7+/10 RPE Controlled 20 sec (h:m:s)
3 10-15 7+/10 RPE Controlled 20 sec (h:m:s)
LMT
Wide Stance Lateral Hip Shift with ViPR Steering Wheel
reps 6-8 ea side
load heavy
Tempo controlled
Set Reps Load Tempo
1 6-8 ea side Heavy Controlled
2 6-8 ea side Heavy Controlled
3 6-8 ea side Heavy Controlled
UMT
Suspended 1Arm Row w/ Rotation
reps 10
Tempo fast
Set Reps Tempo
1 10 Fast
2 10 Fast
3 10 Fast
ULT
TRX High Y
reps 10-15
Tempo controlled
Set Reps Tempo
1 10-15 Controlled
2 10-15 Controlled
3 10-15 Controlled

Giant Set_Chest and Triceps
Giant Set x 3

reps 10 ea
load heavy
Tempo controlled
Rest 20 sec
Set Reps Load Tempo Rest
1 10 ea Heavy Controlled 20 sec (h:m:s)
2 10 ea Heavy Controlled 20 sec (h:m:s)
3 10 ea Heavy Controlled 20 sec (h:m:s)
LMT
Quadruped Loaded Reach Under with Band
reps 10-12 ea
load moderate
Tempo fast
Set Reps Load Tempo
1 10-12 ea Moderate Fast
2 10-12 ea Moderate Fast
3 10-12 ea Moderate Fast
UMT
Scorpion Pushups
reps 8-10 total
Tempo controlled
Set Reps Tempo
1 8-10 total Controlled
2 8-10 total Controlled
3 8-10 total Controlled
ULT
TRX Tricep Extension
reps 10-20
Tempo controlled
Set Reps Tempo
1 10-20 Controlled
2 10-20 Controlled
3 10-20 Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 1 min ea h:m:s
UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps
1 2-4 times