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.

Stand upright on one foot with the other foot slightly raised off the ground. Keep your core engaged and maintain a slight bend in the knee of the standing leg. Push through the ball of your foot to raise your heel as high as possible, squeezing the calf muscle at the top. Lower your heel back down in a controlled manner until your foot is flat, then repeat. Keep your movements smooth and controlled throughout, avoiding bouncing. Switch legs after completing the desired reps.

cable curls with rope attachment

cable curls with rope attachment

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Keep your elbows close to your sides and curl the dumbbells upward by flexing your elbows, maintaining the neutral grip throughout the movement. Pause briefly at the top when your biceps are fully contracted, then slowly lower the weights back to the starting position. Keep your torso stable and avoid swinging the weights. Focus on controlled movement and engaging the biceps and brachialis muscles.

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso). Keep your elbows close to your sides and curl the dumbbells upward by flexing your elbows, maintaining the neutral grip throughout the movement. Pause briefly at the top when your biceps are fully contracted, then slowly lower the weights back to the starting position. Keep your torso stable and avoid swinging the weights. Focus on controlled movement and engaging the biceps and brachialis muscles.

barbell curl with ez bar

barbell curl with ez bar

Stand upright with a dumbbell in each hand, arms fully extended down by your sides. Keep your elbows close to your torso. Curl one dumbbell across your body towards the opposite shoulder, rotating your wrist so your palm faces upward as you lift. Lower the weight back to the starting position and repeat with the other arm. Maintain a controlled motion throughout, avoiding swinging or using momentum. Keep your core engaged and shoulders stable to ensure proper form.

Stand upright with a dumbbell in each hand, arms fully extended down by your sides. Keep your elbows close to your torso. Curl one dumbbell across your body towards the opposite shoulder, rotating your wrist so your palm faces upward as you lift. Lower the weight back to the starting position and repeat with the other arm. Maintain a controlled motion throughout, avoiding swinging or using momentum. Keep your core engaged and shoulders stable to ensure proper form.

To perform tricep rope pushdowns, begin by attaching a rope handle to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing each other, and step back slightly to create tension in the cable. Keep your elbows close to your body and your upper arms stationary. Push the rope down by extending your elbows, separating the ends of the rope as you lower it. Continue pushing down until your arms are fully extended, then slowly return to the starting position while maintaining control. Ensure that your torso remains upright throughout the movement and avoid using momentum.

To perform tricep rope pushdowns, begin by attaching a rope handle to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing each other, and step back slightly to create tension in the cable. Keep your elbows close to your body and your upper arms stationary. Push the rope down by extending your elbows, separating the ends of the rope as you lower it. Continue pushing down until your arms are fully extended, then slowly return to the starting position while maintaining control. Ensure that your torso remains upright throughout the movement and avoid using momentum.

To perform Dumbbell Tricep Kickbacks, start by standing or bending forward at the hips with a dumbbell in each hand. Keep your back straight and your knees slightly bent. Hinge at the hips until your torso is almost parallel to the ground. With your elbows bent at a 90-degree angle, pull the dumbbells up so that your upper arms are close to your body. From this position, extend your arms back by straightening your elbows while keeping your upper arms stationary. Squeeze your triceps at the top of the movement, then slowly return to the starting position. Ensure that your core is engaged throughout the exercise to maintain stability.

Stand with feet shoulder-width apart, hinge at the hips keeping your back flat, and hold a dumbbell in each hand with a pronated (overhand) grip. Keep your elbows close to your torso and upper arms stationary. Extend your arms backward by straightening at the elbows until your arms are fully extended. Pause briefly at the top, then slowly return to the starting position. Maintain a controlled movement throughout, keeping your core engaged to prevent swinging or using momentum. Keep your neck in line with your spine and avoid shrugging your shoulders.

To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.

To perform the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.

Tricep Dips are performed by positioning yourself on a dip bar or parallel bars. Begin by gripping the bars with your arms fully extended and your body suspended in the air. Keep your elbows close to your body as you lower yourself by bending your elbows until your upper arms are parallel to the ground. Push through your palms to extend your elbows and return to the starting position. Ensure your shoulders remain down and away from your ears throughout the movement.