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Heavy Hittin' Bodybuilding Plan Week 11 | Triple Giant Sets

Posted by Team Xtreme on Dec 14, 2014 8:52:00 AM

Medium Weights - Triple Giant Sets!

heavy-hittin-bodybuilding_week-11Week 11 is going to be Medium Weights for Triple Giant Sets training! Your goal is 3 Sets of 10-15 reps each exercise consecutively. You should be getting a tough burn at 10 reps and barely be able to make it to 15 reps. If 10 reps is easy then add heavier weights. If 15 reps are not at all possible then lighten the weight a bit. Goal this week is to demolish each body-part with 3 different consecutive exercises (Triple) for 3 sets of 10-15 reps (Medium Weights) multiple times!

Week 11 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit!)
Each Workout – 3 Sets of Consecutive (Triple) Exercises w/ Medium Weights for 10-15 reps (rest up to 30 seconds in between Sets “if needed”)

Day 1: Chest & Back

  • Standard Pushups, 2 Dumbbell Flat Chest Presses, then 2 Dumbbell Flat Flyes

  • Pushups Feet Elevated, 2 Dumbbell Incline Chest Presses, then 2 Dumbbell Incline Flyes

  • Barbell or Smith Machine Flat Chest Presses, Power Pushups, then Cable Crossovers

  • 1 Dumbbell Row, Barbell or Smith Machine Row, 1 Dumbbell Pullover

  • Wide Grip Front Pullups, 2 Dumbbell High Rows, Neutral Grip Pullups

  • Reverse Grip Close Pullups, 2 Dumbbell Pullovers, Seated V-Handle Low Rows

*Cardio - Medium intensity walk for 30 minutes then stretch Chest & Back

Day 2: Low Body

  • 2 Dumbbell Squats (feet shoulder width), Bodyweight Jump Squats, then Seated Leg Extensions

  • 2 Dumbbell Forward Lunges Walking, 1 Dumbbell Wide Stiff Legged Deadlifts, then Lying Leg Curls

  • 2 Dumbbell Reverse Lunges Walking, 2 Dumbbell Romanian Deadlifts, then Seated Leg Curls

  • Barbell Wide Sumo Squats, Inner Thigh Machine, then Outer Thigh Machine

  • Seated or Standing Calf Raise Machine Feet Straight, Heels-in, then Heels-out

*Cardio - Medium intensity walk for 35 minutes then stretch Low Body

Day 3: Core

  • Side Crunch, Double Crunches, then Lying Leg Raises

  • Planks, Side Planks, then Plank Knee Drivers

  • Skydivers, Alternating Skydivers, then Low Back Extension Machine

  • Hip Raises Toes-in, Bent Over Leg Hooks, then Bent Over Leg Kickbacks

  • Lying Russian Leg Twists, Lying Scissor Kicks, then Lying Flutter Kicks

Day 4: Arms

  • 2 Dumbbell Palms-Up Curls, 2 Dumbbell Hammer Curls, then 2 Dumbbell Zottman Curls

  • Barbell Curls, Reverse Barbell Curls, then Standing Rope Hammer Curls

  • 1 Dumbbell Triceps Kickbacks, Dips, then 1 Dumbbell (two hands) Overhead Triceps Extensions

  • Standing Rope Triceps Pressdowns, Straight Bar Cable Pressdowns (wide grip), then Close Grip Pushups

  • 2 Dumbbell Reverse Wrist Curls, 2 Dumbbell Palms-up Wrist Curls, then Barbell Curl Unders

*Cardio - Medium intensity walk for 35 minutes then Stretch Arms

Day 5: Completely OFF Rest/Recover

Day 6: Shoulders

  • 2 Dumbbell Shrugs, 2 Dumbbell Rear Lateral Raises, then 2 Dumbbell Side Lateral Raises

  • 2 Dumbbell Front Raises (Palms facing into each other), Barbell Military Presses Seated, then 2 Dumbbell Cleans

  • Standing 2 Dumbbell Arnold Presses, Rope Front Raises (Palms facing into each other), then Standing Rope High Pulls

  • Rubber Band Internal Rotator Cuff Strengtheners, Rubber Band External Rotator Cuff Strengtheners, then Machine Rear Lateral Raises

*Cardio - Take a 35 min Medium Intensity Walk then stretch Shoulders

Day 7: Rest & Recover Fully

Rest, Recover, & Eat Clean!



Week 1  |  Week 2  |  Week 3  |  Week 4  |  Week 5  |  Week 6  |  Week 7  |  Week 8  |  Week 9  |  Week 10


dave gluhareff headshot border 01This is a guest post by Strength Runner and Trainer Dave Gluhareff. Contact him at www.TrainWithDave.com or on Facebook under TrainWithDave – www.facebook.com/trainwithdaveg.


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Topics: muscle building, team xtreme, workouts

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