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GAINING PHASE 1 - GIANT BATTLE (Upper Body)

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DAY 1 GAINING PHASE 1

GIANT BATTLE – DAY 1 (Upper Body)

Barbell Bench

5 sets × 5 reps (rest pause final set)

60s rest (90s last set)

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Barbell Row

5 sets × 12 reps (dropset final set)

60s rest

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Standing Dumbbell Press

4 sets × 12 reps

60s rest

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Machine Chest Fly

4 sets × 12 reps

0s rest

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Incline Cable Row

4 sets × 12 reps

0s rest

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Lat Pull Down

4 sets × 12 reps (dropset final set)

60s rest

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Spider Curls

4 sets × 20 reps (dropset final set)

0s rest

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Tricep Rope Press Down

4 sets × 20 reps (dropset final set)

0s rest

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Dumbbell Lateral Raise

4 sets × 20 reps

60s rest

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