Thursday - Biceps, Triceps, Abs, Calves

A Biceps Giant Set involves performing multiple biceps exercises consecutively with minimal rest, targeting the biceps brachii from different angles to maximize hypertrophy. Typically, it includes exercises such as barbell curls, dumbbell curls, hammer curls, and concentration curls, performed back-to-back. Maintain proper form by keeping elbows close to the torso, avoiding swinging or using momentum. Focus on controlled movements and full range of motion for each exercise to effectively target the biceps muscles.

A Triceps Giant Set involves performing multiple triceps exercises back-to-back with minimal rest to maximize muscle fatigue and hypertrophy. Typically, it includes exercises such as triceps pushdowns, skull crushers, overhead triceps extensions, and close-grip push-ups. To perform, select 3-4 triceps exercises, perform each for 8-12 reps with proper form, then immediately move to the next exercise. Rest briefly after completing the set. Proper form includes keeping elbows close to the torso, controlling movement, and avoiding using momentum. This set targets all heads of the triceps muscle, including the long, lateral, and medial heads.

To perform rope crunches, attach a rope handle to a high pulley station. Kneel down facing the machine, grasp the ends of the rope with both hands, and position your hands near your forehead. Keep your hips stationary and engage your core to curl your torso downward, bringing your elbows toward your thighs. Exhale as you crunch down, then slowly return to the starting position while inhaling. Maintain a controlled movement, avoiding using momentum or pulling with your arms. Keep your neck in a neutral position throughout the movement.

To perform a single-leg calf raise, start by standing upright on one leg with your other leg lifted slightly off the ground. Ensure your weight is distributed evenly over the standing foot. Slowly raise your heel off the ground, lifting your body upward by pushing through the ball of your foot. Hold the top position for a moment, then lower your heel back down to the ground. Keep your core engaged and maintain balance throughout the movement. Repeat for the desired number of repetitions before switching to the other leg.