Gaining Phase 1 · Day 1
Giant Battle
Upper Body
Gaining Phase · 9 Exercises · ~60–70 min
Tap ► on any card to watch the exercise demo
Barbell Bench
5 sets × 5 reps (rest pause final set)
60s rest (90s last set)
Barbell Row
5 sets × 12 reps (dropset final set)
60s rest
:max_bytes(150000):strip_icc()/About-A52-CleanAndPress-703copy-570574d75f9b581408c96262.jpg)
Standing Dumbbell Press
4 sets × 12 reps
60s rest
Machine Chest Fly
4 sets × 12 reps
0s rest
Incline Cable Row
4 sets × 12 reps
0s rest
Lat Pull Down
4 sets × 12 reps (dropset final set)
60s rest
Spider Curls
4 sets × 20 reps (dropset final set)
0s rest
Tricep Rope Press Down
4 sets × 20 reps (dropset final set)
0s rest
Dumbbell Lateral Raise
4 sets × 20 reps
60s rest