Week 9 Day 61: Shoulders/Biceps/Triceps
This week of non-stop super & giant sets has whooped me. This type of training demands results and forces conditioning. Today we did non-stop giant sets of Shoulders, Biceps, and Triceps. No rest at all until ALL sets are done. I design my programs so all giant sets are in the same area. Cable Front Presses, Pushdowns, right into Lying Cable Curls. Using the same cable and bar for Delts/Biceps/Triceps keeps the giant set easy and intense with no rest. Cable Front Presses are no joke. Have you tried them? Our 2nd non-stop Giant set is on the Smith for Wide Upright Rows, Drag Curls, and these V Handle Close Grip Presses. Take them slow both up & down and really squeeze the ‘Ceps at the top. Yes, using the Smith to hit our giant set (Shoulders, Triceps) and Biceps giant set with these Drag Curls. ‘Drag’ that bar up your body while elbows go back to contract the biceps. Don’t elevate traps. Look at that lateral head of the Triceps poppin’. Hit that area with these Incline Bi-lateral DB Extension. Have your head way off the bench so you can fully lower the DB and stretch the ‘Ceps. Finished off the workout with a non-stop superset of Banded Lateral Raises and these Banded Curls 3×20 of each back to back without rest until all 3 rounds were done. -Wittig
Download PDF here: https://www.dropbox.com/sh/qo0m64semmuxm7d/AAAhHkSEdpSCrRtcDt2vfn69a?dl=0
The guidelines and nutrition direction can be viewed here:
‘Diamond Cutter’ Program Guidelines
Non-Stop Supersets & Giant Sets: Hit two exercises back to back not just for one set, but continue without rest until all indicated sets are complete. This is typically done with two exercises hitting different muscle groups.
Day 61: Shoulders/Biceps/Triceps
Rest Periods: 2 minutes between exercises not sets.
Non-Stop Giant Set 1: Do these three exercises back to back without rest until all sets are complete. Do 3 sets total.
1a. Cable Front Press: 3 sets of 10-12 reps.
1b. Wide Pushdowns 3 sets of 12-15 reps.
1c. Lying Cable Curl: 3 sets of 12-15 reps.
(Note: I used the same bar and locations for all 3 moves.)
Non-Stop Giant Set 2: Do these three exercises back to back without rest until all sets are complete. Do 3 sets total.
2a. Smith Wide Row: 3 sets of 10-12 reps.
2b. Smith Drab Curl: 3 sets of 10-12 reps.
2c. Smith V Handle Close Grip Press: 3 sets of 10-12 reps.
(Note: Pause-rest as necessary.)
Non-Stop Giant Set 3: Do these three exercises back to back without rest until all sets are complete. Do 3 total sets.
3a. Seated Tilted Lateral Raises: 3 sets of 10-12 reps.
3b. Seated DB Out-to-In Curls: 3 sets of 8-10 reps.
3c. Uni-lateral Overhead DB Extension: 3 sets of 10-12 reps each side.
Non-Stop Superset 4: Do these two exercises back to back without rest until all sets are complete. Do 3 total sets.
4a. Prone Rear Delt W Raise 3 sets of 12-15 reps.
4b. Incline Bi-lateral DB Extension: 3 sets of 10-12 reps.
Non-Stop Superset 5: Do these two exercises back to back without rest until all sets are complete. Do 3 total sets.
5a. Banded Lateral Raises: 3 sets of 20 reps.
5b. Banded Curls: 3 sets of 20 reps.
Today’s Cardio: Steady State- Stair Master- 20 minutes
Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer, published author of 5 programs, produced 2 daily video trainers (Basic & Big, Extreme Load Training), IPE Natural Pro (Men’s Physique and Classic Physique), and a sponsored Athlete with Kaged Muscle Supplements, Ryderwear, and Swole O’Clock.
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