Giant set biceps

3 sets of 4 exercises no rest between exercises, 1 to 3 min of rest between sets

Ex 1: Barbell curls, 8 reps

Ex 2: Seated inclined dumbbell curls, 8 reps

Ex 3: Spider inclined curls, 20 reps

Ex 4: Seated dumbbell concentration curls, 20 reps

Giant set pecs

3 sets of 4 exercises no rest between exercises, 1 to 3 min of rest between sets

Ex 1: Dumbbell bench press, 8 reps

Ex 2: Declined pushups, 8 to 12 reps

Ex 3: Cable fly, top to bottom, 20 reps

Ex 4: Svend press to pullover, 15 reps