This workout consists of only 2 giant sets. Each giant set consists of 3 exercises. The first giant set engages the chest, while the other one engages the back. Do 4 rounds of each giant set. Rest for 2 (max 3 ) minutes after you finish each round of the giant set. There is no rest between exercises of any giant set. So it goes: Ex 1, Ex 2, Ex 3, rest 2 min (repeat it 4 times). After 4 giant chest sets, do the same for the back ( Ex. 4, Ex. 5, Ex. 6, rest 2 min and repeat it 4 times).

THE ROUTINE

THE CHEST GIANT SET:

1) Flat chest press: use heavier dumbbells in each new set. We will teach you the proper form for this exercise in separate videos.

2) Chest cable fly: 1 rep = 1 full range of motion + 1 half range of motion. You can find the proper form for this exercise in a separate video. The weight is the same in all 4 (sets) rounds.

3) Incline chest dumbbell fly: Look how the athlete holds dumbbells. With this position of the dumbbells, you will hit the upper chest much better than with the regular chest dumbbell fly. Use the same dumbbells for all sets.

THE BACK GIANT SET:

1) Pull-ups: these are close grip pull-ups.

2) T-bar row: 1 rep = 1 full range of motion + 1 half range of motion. You can find the proper form for this exercise in a separate video. The weight is the same in all 4 (sets) rounds.

3) Seated neck pull (face pull): pull the cable toward the neck (chin), not the face. The weight is the same in all 4 (sets) rounds.

GIANT SETS BENEFITS

Here are some potential benefits of incorporating giant sets into your workout routine:

1. Time Efficiency: Since giant sets typically involve performing several exercises in quick succession with minimal rest in between, they can be a time-efficient way to complete a workout. This can be advantageous for individuals with limited time to spend in the gym.

2. Metabolic Conditioning: Giant sets can elevate the heart rate and increase metabolic demand, leading to improved cardiovascular fitness and calorie expenditure. This can be beneficial for individuals looking to improve their overall fitness levels or lose weight.

3. Variety and Challenge: Incorporating giant sets into your workout routine can add variety and challenge, helping to prevent boredom and plateaus. By targeting multiple muscle groups in a single set, giant sets can provide a comprehensive workout experience.

4. Pump and Muscle Swelling: Performing a high volume of repetitions with relatively light weights can lead to a "pump" effect, where blood flow to the muscles increases, resulting in temporary muscle swelling and enhanced muscle definition. This can provide a satisfying feeling of accomplishment and aesthetic enhancement.

5. Mental Toughness: Giant sets require mental focus and resilience to push through fatigue and complete the set. Incorporating them into your routine can help improve mental toughness and discipline, which can be valuable not only in fitness but also in other areas of life.