Upper Body Giant Sets
Giant sets are a combination of exercises performed with little to no rest between exercises. The point of giant sets is to get lots of blood and metabolites into an area to promote hypertrophy and healing. Ending upper body workouts with giant sets is a great option that leaves you feeling pumped and promotes recovery for the next session. Giant sets are a great place to pull up weaknesses such as rear delts. Giant sets also give an opportunity to improve ligament strength and health with high reps. This practice is particularly useful for bicep and pec attachment points. The following list is not an exhaustive list of giant sets but examples of good options. Be creative, use what you have, and do high reps.
Most of the following giant sets are themed by the equipment that they use. Most of the giant sets use a singular type of implement like a pair of dumbbells.
2-4 Rounds (EZ Bar)
20 EZ Bar Skull Crushers
20 EZ Bar Pullovers
20 EZ Bar Curls
2-4 Rounds (Smith Machine)
20 Louie Push-ups
20 Inverted Rows
20 Inverted Skull Crushers
2-4 Rounds (Cable Machine)
20 Cable Face Pulls
20 Cable Triceps Pushdowns
20 Cable Curls
20 Cable Shrugs
2-4 Rounds (Swiss Bar)
20 Swiss Bar Pullovers
20 Swiss Bar Curls
20 Swiss Bar Skull Crushers
2-4 Rounds (EZ Bar)
20 Front Raise
20 EZ Curls
20 EZ French Press
2-4 Rounds (Dumbbells)
20 DB Incline Curls
20 DB Rear Delt Flies
20 DB Rolling Triceps Extensions
2-4 Rounds (Cable Machine)
20 Standing Cable Lat Pulldown
20 Cable Triceps Pushdowns
20 Cable Bicep Curls
2 Rounds (Sled)
25 Sled Rows
25 Sled Chest Press
25 Sled Reverse Flies
25 Sled Pec Flies
1 Round (Band)
100 Band Curls
100 Band Triceps Pushdowns
100 Band Pullaparts
2-4 Rounds (Chains)
20 V-Bar Chain Curls
20 V-Bar Chain Skull Crushers
2-4 Rounds (Dumbbells)
20 DB Rear Delt Flies
20 DB Supermans
20 DB High Elbow Rows
1 Round (Barbell)
100 Barbell Bench Press
100 Barbell Bentover Rows
100 Barbell Shrugs
2-4 Rounds (Dumbbells)
20 DB Rear Delt Flies
20 DB Lateral Raises
20 DB Front Raises
20 DB Overhead Press
2-4 Rounds (Dumbbells)
20 DB Lateral Raises
20 DB Curls
20 DB Rear Delt Flies
20 DB French Press
2-4 Rounds (Traps/Rear Delts)
20 DB Rear Delt Flies
20 Band Face Pulls
20 DB Shrugs
2-4 Rounds (Biceps)
20 DB Incline Curls
20 DB Hammer Curls
20 Band Curls
2-4 Rounds (Rope and KB)
20 Rope KB Triceps Extensions
20 Rope KB Upright Rows
20 Rope KB Curls
2-4 Rounds (Barbell Traps)
20 Barbell Sweatt Shrugs
20 Wide Grip Shrugs
20 Barbell Shrugs
2-4 Rounds (Cable Machine)
20 Cable Pec Flies
20 Cable Curls
20 Cable Shrugs
2-4 Rounds (Dumbbells)
20 DB Curls
20 DB Shrugs
20 DB Forearm Curls
2-4 Rounds (Dumbbells)
20 DB Curls
20 DB Sweatt Rows
20 DB Shrugs
2-4 Rounds (Barbell)
20 Barbell Curls
20 Barbell Shrugs
20 Barbell Behind the Neck OHP
2-4 Rounds
20 Louie Push-Ups
20 Seated Band Rows
20 DB Curls
2-4 Rounds
20 Floor Lying Pec Flies
20 Floor Lying Rolling DB Triceps Extensions
20 DB Curls
1 Round (Band)
100 Band Front Raises
100 Band Face Pulls
100 Band Triceps Pushdowns
100 Band Curls