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How to Use Giant Sets in Your Workouts to Make Huge Gains

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Back, Biceps, Calves & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 14

Hang Clean

Equipment
Barbell
Sets
--
Reps
6
Rest
15 sec
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.
Exercise 2 of 14

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
--
Reps
10-12
Rest
15 sec
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.
Exercise 3 of 14

Dumbbell Pullover

Equipment
Bench, Dumbbells
Sets
--
Reps
10
Rest
15 sec
How to
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.
Exercise 4 of 14

Dumbbell Stiff-Leg Deadlift to Shrug

Equipment
Sets
--
Reps
8
Rest
15 sec
Perform exercises 1A-1D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.
Exercise 5 of 14

Power Shrug

Equipment
Sets
--
Reps
10
Rest
15 sec
Perform exercises 2A-2D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.
Exercise 6 of 14

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
--
Reps
10
Rest
15 sec
Perform exercises 2A-2D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.
Exercise 7 of 14

Dumbbell Row

Equipment
Dumbbells
Sets
--
Reps
10
Rest
15 sec
Perform exercises 2A-2D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.
Exercise 8 of 14

Plate-Resisted Good Morning

Equipment
Sets
--
Reps
10
Rest
15 sec
Perform exercises 2A-2D as a giant set. Perform 3 giant sets total, resting 3 mins between each giant set. Rest 15 sec between each exercise.
Exercise 9 of 14

Standing Cable Curl

Equipment
Sets
--
Reps
10
Rest
15 sec
How to
Perform exercises 3A-3C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.
Equipment
Dumbbells, Weight Plates
Sets
--
Reps
10*
Rest
15 sec
*Per leg. Perform exercises 3A-3C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.
Exercise 11 of 14

Oblique Crunch

Equipment
Sets
--
Reps
10*
Rest
15 sec
How to
*Per side. Perform weighted. Perform exercises 3A-3C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.
Exercise 12 of 14

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
--
Reps
8
Rest
15 sec
Perform exercises 4A-4C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.
Exercise 13 of 14

Smith Machine Calf Raise

Equipment
Sets
--
Reps
12
Rest
15 sec
Perform exercises 4A-4C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.
Exercise 14 of 14

Hanging Leg Raise

Equipment
Pullup Bar
Sets
--
Reps
15-20
Rest
15 sec
Perform exercises 4A-4C as a circuit. Perform 3 circuits total, resting 2 mins between circuits. Rest 15 sec between each exercise.
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