GIANT Sets are a great way to build both strength & muscle. We’re stacking 4 exercises back-to-back for each muscle group in the upper body to increase time under tension, and create the kind of volume that truly helps build those guns. We’re hitting EVERYTHING above the waist - including Chest, ...

GIANT Sets are a great way to build both strength & muscle. We’re stacking 4 exercises back-to-back for each muscle group in the upper body to increase time under tension, and create the kind of volume that truly helps build those guns. We’re hitting EVERYTHING above the waist - including Chest, ...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 432
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Arm Swings
03 - Standing Twists
04 - Pot Stirs L
05 - Pot Stirs R
06 - Walkouts
07 - Modified Push-Ups...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 432
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - F2B Arm Swings
03 - Standing Twists
04 - Pot Stirs L
05 - Pot Stirs R
06 - Walkouts
07 - Modified Push-Ups...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 324
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - In & Out Spinal Flex
03 - In & Out Cactus Raises
04 - Bent TYAs
05 - Pot Stirs
06 - Triangle Twists

01 - Shoulder Shru...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 324
Weights Used: 15lbs [6.8kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - In & Out Spinal Flex
03 - In & Out Cactus Raises
04 - Bent TYAs
05 - Pot Stirs
06 - Triangle Twists

01 - Shoulder Shru...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 211
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Goalpost Raises
02 - F2B Windmills
03 - OH Hinge Twist Reach
04 - Hugs & Love Raises
05 - BW TYA Pulses
06 - The Windmill

01 - Arnold Cu...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 211
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Goalpost Raises
02 - F2B Windmills
03 - OH Hinge Twist Reach
04 - Hugs & Love Raises
05 - BW TYA Pulses
06 - The Windmill

01 - Arnold Cu...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 890
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Hi-Wide Ab Twists
03 - S2S Wall Pushers
04 - Cossack Threaders
05 - Walkouts
06 - Alt Kick-Out Threaders

01 - Balance St...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 445
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Hi-Wide Ab Twists
03 - S2S Wall Pushers
04 - Cossack Threaders
05 - Walkouts
06 - Alt Kick-Out Threaders

01 - Balance St...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 445
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Hi-Wide Ab Twists
03 - S2S Wall Pushers
04 - Cossack Threaders
05 - Walkouts
06 - Alt Kick-Out Threaders

01 - Balance St...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 890
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - A-Jacks
02 - Hi-Wide Ab Twists
03 - S2S Wall Pushers
04 - Cossack Threaders
05 - Walkouts
06 - Alt Kick-Out Threaders

01 - Balance St...

Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 324
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Alt Step Jacks
02 - BW TYA Pulses
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Mod Beast Threaders
07 - Alt Side Stretch...

Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 324
Weights Used: 15-20lbs [6.8-9kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Alt Step Jacks
02 - BW TYA Pulses
03 - Pot Stirs L
04 - Pot Stirs R
05 - Walkouts
06 - Mod Beast Threaders
07 - Alt Side Stretch...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 311
Weights Used: 15-25lbs [6.8-11.3kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hug & Hold
02 - Standing Twists
03 - Dbl Slanted Step-Jacks
04 - Dbl BW TYAs
05 - Modified Sun Flow
06 - Pin The Needle
07 - Side Stre...

Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 311
Weights Used: 15-25lbs [6.8-11.3kg]
Intervals: 30/15

Workout Breakdown:

Warm-up
01 - Hug & Hold
02 - Standing Twists
03 - Dbl Slanted Step-Jacks
04 - Dbl BW TYAs
05 - Modified Sun Flow
06 - Pin The Needle
07 - Side Stre...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 415
Weights Used: 10-30lbs [4.5-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Back Pull Steps
02 - Sweeping Windmills
03 - Walk-Outs
04 - Pot Stirs L
05 - Pot Stirs R

01 - In & Out Dual Hang Press
02 - DB Pike-Dra...

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 415
Weights Used: 10-30lbs [4.5-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Back Pull Steps
02 - Sweeping Windmills
03 - Walk-Outs
04 - Pot Stirs L
05 - Pot Stirs R

01 - In & Out Dual Hang Press
02 - DB Pike-Dra...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 385
Weights Used: 10-35lbs [4.5-15.9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Sweeping Windmills
03 - Walk-Outs
04 - Warrior Threaders
05 - Half & Half Push-ups

01 - Swing Switc...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 385
Weights Used: 10-35lbs [4.5-15.9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Sweeping Windmills
03 - Walk-Outs
04 - Warrior Threaders
05 - Half & Half Push-ups

01 - Swing Switc...

Equipment Needed: Dumbbells + Jump Rope + Mat
Level: Intermediate-Advanced
Calories Burned: 442
Weights Used: 15-30lbs [6.8-13.6kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Shoulder Rolls
02 - Sweeping Windmills
03 - Walk-Outs
04 - Half & Half Push-ups
05 - Wrist Stretch

01 - Freest...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 388
Weights Used: 10-30lbs [4.5-13.6kg]
Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Sweeping Windmills
03 - Walk-Outs
04 - Warrior Threaders
05 - Half & Half Push-ups

01 - Quick Curl Step-Backs
02 - Bac...

Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 388
Weights Used: 10-30lbs [4.5-13.6kg]
Workout Breakdown:

Warm-up
01 - Hug & Love Raises
02 - Sweeping Windmills
03 - Walk-Outs
04 - Warrior Threaders
05 - Half & Half Push-ups

01 - Quick Curl Step-Backs
02 - Bac...