Giant Sets for a Giant Back part 2

In part 1 I explained what a Giant Set is and how to use it. So for this post I thought I would share a Giant Set that I did only yesterday.

I have to say that today I am trashed! My shoulders, traps and lats are sore as! So it was an interesting experiment as I only made up the routine literally at the gym before I started.

I’m going away next week and know that I won’t be able to train at all. So I scrapped my current program, figured next week will be a rest week, and decided to try out a few ideas to see how they feel. Anyway onto the workout…

Upper Back Giant Set

Upper Back Giant Set Reps Rest
Bent Over Lateral Raise 6 reps 60 secs
Chin Up, reverse grip 4 reps 60 secs
Cable Row, V grip 4 reps 60 secs
Dumbell Shrug 6 reps 60 secs
*4 Giant Sets
*3 mins rest between each Giant Set

Does it make sense to you? I do the 4 exercises straight after each other with just 60 seconds rest between each exercise. Once I’ve finished the 4th exercise I rest for 3 mins before repeating the Giant Set.

Given the low rep range I’m sure you understand that this is a very heavy workout. Each set was performed to failure. This meant using extra weight with the Chin Ups.

Mixing Up Your Back Workout

With this workout I just repeated the sequence for the 4 sets. Normally you would change the order and even the exercises for each set. What I did was just an experiment to see how it all felt and I can say that it definitely works.

Anyway, here’s an example of a full Giant Set workout for your back. I’m going to use different rep ranges here, but you can experiment with what you like.

After each set rest for 2 mins before performing the next.

Set 1

Upper Back Giant Set Reps Rest
Bent Over Lateral Raise 8 reps 90 secs
Lat Pulldowns, wide grip 8 reps 90 secs
1 Arm Dumbell Row 8 reps 90 secs
Shrugs 8 reps 90 secs

Set 2

Upper Back Giant Set Reps Rest
Lat Pulldowns, reverse grip 5 reps 2 mins
Cable Row, wide grip 5 reps 2 mins
1 Arm Dumbbell Row 5 reps 2 mins
Shrugs 5 reps 2 mins

Set 3

Upper Back Giant Set Reps Rest
Bent Lateral Raise 5 reps 2 mins
Cable Row, wide grip 5 reps 2 mins
Shrugs 5 reps 2 mins
Lat Pulldowns, wide grip 5 reps 2 mins

Set 4

Upper Back Giant Set Reps Rest
Shrugs 8 reps 90 secs
Bent Over Row 8 reps 90 secs
1 Arm Dumbell Row 8 reps 90 secs
Lat Pulldowns, reverse grip 8 reps 90 secs

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