so we will start our giant set. We will do a giant exercise which will total 6 rounds and we will take a 2 or 3-second rest. In this particular exercise, we will do one set of biceps and one set of triceps.

Wide bicep curl


Wide bicep curl


We will start the bicep curl exercise with bumble, which name is the wide bicep curl. This bicep curl is not a normal bicep curl that is a wide bicep curl. In this exercise, you will put your wrist from outside of the elbow. The benefit of this wide bicep curl is when your wrist will be stay from outside of the elbow your short head muscles do work so much in this movement. Wide biceps curl target to short head all the time and your biceps will be bigger and wide very first.

Wide bicep curl

  In this exercise, you will do 15 repetitions. You will take your dumbles in both hands. The first time Separately you will do a wide bicep curl for your right hand and a second for the other hand. The full contraction you have to give in this exercise. You will remember that you do your 15 exercises one set for the right hand and the other set for the left hand. When you will complete your wide biceps curl exercise then your second exercise will be tricep extension.


Tricep Extention


Tricep Extention



Tricep Extention


Let's start the “Tricep extension exercise”. At first, you will take your dumble to both hands gently and pull it up towards the roof at a 90-degree angle slowly and you will do a total of 15 repetitions. 



Close Grip Bicep Curls 



Close Grip Bicep Curls 

 

Close Grip Bicep Curls 


In this bicep curls exercise you will put your dumble together in touch and slowly pull your hand up. This exercise does target the long-head muscles and brachialis muscles also. So you will do a total of 15 repetitions.



Tate Press


Tate Press



Tate Press


You will lie down on the ground with the dumble in your both hands and your bumbles position will be up, slowly you will clime down your dumble over the chest. Your dumbles position will be middle of the chest both together. This exercise target the long-head muscles of the biceps and the total repetition will be 15.



Hammer Curls with Reverse Curls


Hammer Curls with Reverse Curls




Hammer Curls with Reverse Curls



Hammer Curls with Reverse Curls


Put your dumble in your both hands and slowly pull up towards the shoulder together equally and instantly take the position for the reverse curls. When you will just do the reverse curls you will twist your wrist only and keep going like doing the hammer curls. This exercise will total 30 repetitions. Hammer curls 15 and reverses curls 15 together. 



Dumble Kick Backs


Dumble Kick Backs



Dumble Kick Backs

This exercise does target the tricep lateral head. You can band your body to the front side and press your dumble to the back side slowly again your dumble will come back to the front side. When your hand will be going to the back side your hand will be straight, a total of 15 repetitions.

This is a total of 6 giant exercises and you have to complete 6 giant sets within 30 minutes. After these giant sets, you can do

Cardio or abs exercise. If you want to maintain size so you have to follow the nutrition and avoid oil. Next period you can reduce your rest and increase your exercise day by day.