My Triple Set and Giant Set Workouts

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After one round (about one week) with super sets and three off days, I’ll start a new round tomorrow with triple sets and giant sets.

Basics

1. Muscle groups

  • chest and triceps
  • back, biceps and forearms
  • legs (upper and lower)
  • side and rear delts and abs

2. Frequency

  • I train with weights every other day and keep after the fourth workout (a round) three rest days

3. Systems

  • round 1. Super Sets (more information)
  • round 2. Triple Sets and Giant Sets (more information)
  • round 3. Drop Sets
  • round 4. Straight Sets 1 (low reps: 3-6)
  • round 5. Straight Sets 2 (high reps: 15-20)
  • round 6. Rest (one week)

4. Reps and rests

  • at least 3 slow or at most 20 fast reps
  • rounds 1-3: 10-60/120 seconds and rounds 4-5: 2-4 minutes

1. Thursday 8th November 2018 – Chest and triceps

Dynamic stretching (read more about it here)

Giant Sets (3 maximal rounds… muscular failure / rests between rounds 2 minutes)

Triple Sets (3 maximal rounds… muscular failure / rests between rounds 1 minute)

Short static stretching (read more about it here)

The whole workout took 38 (3+31+4)  minutes.

2. Saturday 10th November 2018 – Back, biceps and forearms

Dynamic stretching (read more about it here)

Giant Sets 1 (3 maximal rounds… muscular failure / rests between rounds 2 minutes)

Giant Sets 2 (3 maximal rounds… muscular failure / rests between rounds 1 minute)

Short static stretching (read more about it here)

The whole workout took 37 (3+30+4) minutes.

3. Monday 12th November 2018 – Legs

Dynamic stretching (read more about it here)

Giant Sets (4 maximal rounds… muscular failure / rests between rounds 2 minutes)

Short static stretching (read more about it here)

The whole workout took 34 (4+26+4) minutes.

4. Wednesday 14th November 2018 – Side and rear delt and abs

Dynamic stretching (read more about it here)

Giant Sets  1 (3 maximal rounds… muscular failure / rests between rounds 1 minute)

Giant Sets 2  (3 maximal rounds… muscular failure / rests between rounds 1 minute)

Short static stretching (read more about it here)

The whole workout takes about 30 minutes.

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