Giant sets are one of the best ways to build size and strength in a short time, but they can also be a great way to get your heart rate up and shed fat. For the uninitiated, a giant set consists of five different exercises that are performed with minimal rest in an AMRAP (As Many Rounds As Possible) format, or for a specific amount of rounds in as little time as possible. It’s a great way to get a total-body, hardcore workout that’ll leave you gassed in half the time.
Pro tip: Start with a proper dynamic warm-up prior to this workout. You will be using all muscle groups, so you’ll need to be loose. As a general rule of thumb, you should have a light sweat going by the end of any warm-up.
Once you’re warmed up, let’s get into the workouts. Treat exercises 1-5 as one circuit, rest, and then perform exercises 6-10 as another circuit.
1. Dumbbell Flat Bench Press: 12 reps
- Lying on a flat bench, press two dumbbells up, until your arms are fully extended.
- Lower the bells under control until you reach the chest, then press the bells off the chest.
- Make sure to lock your lats in tight and keep your elbows tucked slightly.
2. Wide-Grip Pull-Up: 12 reps
- Grab a pull-up bar with a grip about one fist outside of you normal pull-up grip width.
- If you can’t do these with strict form, use a box or a bench and jump to the top of the pull-up, then lower yourself down slowly.
3. Dumbbell 1-Arm Overhead Press: 8 reps per arm
- Grab one dumbbell and hold it just above your shoulder with your elbow and the end of the bell pointed straight ahead.
- Bend your knees slightly, squeeze your glutes and abs tight, and press the bell overhead.
- Make sure to keep the bell moving straight up, not away from your body.
- Lock the weight out at the top, then control the bell on the way down.
4. Dumbbell Chest-Supported Row: 12 reps
- Setup an incline bench and grab a pair of dumbbells, lying face-down on the bench with head just above the top of the bench.
- With arms straight beneath you, row the bells up to your chest, squeezing the back as tight as you can at the top, and return to the bottom under control.
- Try your best to keep your chest on the bench, avoiding pulling it off as you squeeze your lats and upper back at the top.
5. Dumbbell Curl with Full Twist: 12 reps
- Standing tall with your chest up, start with a pair of light dumbbells at your sides, hands rotated so your palms are facing straight behind you.
- Curl the bells up to your chest, rotating your hands as you go.
- At the top of the bicep squeeze, your palms should be rotated completely so they are facing your biceps.
- Return to the bottom and reverse the rotation making sure to maintain complete control of the bells the entire time.
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