Lift Lean Giant Sets Class Plan

Lift Lean Workout 4: Giant Sets with Dumbbells

Total Runtime: 24:55
Music BPM: 144 bpm
Structure: Giant Sets – 20 seconds of work x 4 exercises, 20 seconds rest
Rounds: 6 rounds, repeat the entire sequence once

Music HIIT 38 PURE ENERGY GO

Warm-Up 5 minute

Giant Set 1 (Lower Body Focus)

Work 20 seconds per exercise, 20 seconds rest between each exercise. Repeat 6 rounds:

1. Dumbbell Goblet Squats
   • Hold a dumbbell at chest level, squat down, focusing on quads and glutes.
2. Dumbbell Reverse Lunges (Alternating Legs)
   • Step back into a lunge with dumbbells at your sides, alternating legs.
3. Dumbbell Deadlifts
   • Hinge at the hips, lowering dumbbells toward the ground, working hamstrings and lower back.
4. Dumbbell Sumo Squats
   • Wide stance squat with dumbbells, focusing on inner thighs and glutes.

Giant Set 2 (Upper Body Focus)

Work 20 seconds per exercise, 20 seconds rest between each exercise. Repeat 6 rounds:

1. Dumbbell Chest Press
   • Lying on a mat or bench, press the dumbbells up to work chest and triceps.
2. Dumbbell Bent-Over Rows
   • Hinge at the hips and row the dumbbells toward your waist, engaging your back and biceps.
3. Dumbbell Shoulder Press
   • Press the dumbbells overhead from a standing position, working shoulders and triceps.
4. Dumbbell Lateral Raise
   • Raise dumbbells to the side, targeting the shoulders.

Cool Down (3-4 minutes)

• Hamstring Stretch: 30 seconds each side
• Quad Stretch: 30 seconds each side
• Chest and Shoulder Stretch: 1 minute
• Hip Flexor Stretch: 30 seconds each side
• Deep Breathing: 1 minute

This workout format focuses on performing back-to-back exercises targeting the same muscle groups for maximum fatigue, using the Giant Set method. Each giant set is completed for 6 rounds, with 20 seconds work and 20 seconds rest, before moving on to the next set. After completing both giant sets, repeat the entire sequence.

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