13 Giant sets & 3 super sets for Shoulders & Arms
This is a typical pre-contest pump session.
With this, there is only one goal with training – clarify the muscle and stay injury free.
To create clarity between muscle groups, a specific type of work is needed.
No, I’m not talking necessarily about the bro-science ‘high reps/squeezing bullshit’ – I’m talking about concepts such as Integration and Density.
I perform movements on their own that are body part specific – Presses, curls, extensions. But I also perform movements that are integrated and blend body parts together to work as a cohesive unit. These type of movements have a particular refining effect on the body and induce a different type of pump.
Normally, I shoot for a deep, aching 8/10 pump that lingers for minutes after a set and after a session.
In a session like this, the aim is for a superficial painful, skin-splitting 10/10 pump that flushes away within seconds after I dump the weight.
Here’s what you’re going to do..
Close Grip Muscle Clean & Press – Warmed up in sets of 8-15 reps for 3-4 sets. Once I hit a top weight for 8 reps, the first giant set began.
Giant set 1 (video) – 4 rounds
Close Grip Muscle Clean & Press – 6-8 reps. Explosive
Dumbbell Overhead Side Laterals – Alternating Grips – switching between leading the raise with the thumb and the pinkie on each rep creates different nerve innervation of the delts. – 10-12 reps. Form got pretty loose by the end.
Pronated Curl/Pullover/French Press – 8-10 reps
Supinated Curl/Pullover/French Press – 8-10 reps
The last two movements are examples of the concept of Integration. You can literally see my front delt/bicep tie-in tighten up as I perform this movement – not because of the pump which was already enormous, but because of the movement.
Giant set 2 – 4 rounds
Smith Machine Super – Wide Behind Neck Press
Dumbbell Side Laterals – explosive with a pause and forward lean at the peak
Dumbbell Single Arm Alternating Curl – with shoulder flexion at peak contraction
10-15 reps of each movement
Giant set 3 – 5 rounds
Zottman Curl – 10 reps each arm
Close Grip Barbell Bicep Curl – performed with a forward lean, curling towards chin – 10 reps
Wide Pronated Bicep Curl – 10 reps
Diamond Pushups – Over Face – Max reps with bodyweight
Dumbbell Tricep Overhead Extension – top 1/2 lockouts only
Superset – 3 rounds
Top 1/2 Cable Curls – fast, pumpy reps – 20-25 reps
Bent Over Cable Overhead Extensions – with a mid set intra-set stretch every 10 reps – 30 reps
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