A few key points to know about the 6-12-25 Method giant sets:
- First Exercise - Mechanical Tension: Use a heavier weight for 6 reps for submax strength.
- Second Exercise - Muscle Damage: Use a moderate weight for 12 reps for "muscle buidling"
- Third Exercise - Metabolic Stress: Use a lighter weight for 25 reps for strength-endurance.
Charles Poliquin recommended taking these sets to near failure, but for the sake of recovery and efficiency I suggest keeping 1-2 reps in reserve (RIR) as studies suggest that perhaps keeping 1-2 reps in the tank are all that's needed to induce muscular hypertrophy.
#1 6-12-25 Chest Emphasis
1a. Barbell Bench Press x 6
1b. Incline DB Bench x 12
1c. Cable Flyes x 25
Rest 2:30 + repeat for 3-4 total rounds
#2 6-12-25 Back Emphasis
1a. Barbell Row x 6
1b. Lat Pull-Down x 12
1c. Rear Delt Fly x 25
Rest 2:30 + repeat for 3-4 total rounds
#3 6-12-25 Shoulder Emphasis
1a. Shoulder Press (Barbell/Dumbbell) x 6
1b. Lateral Raise x 12
1c. Face Pull x 25
Rest 2:30 + repeat for 3-4 total rounds
#4 6-12-25 Bicep Emphasis
1a. EZ Bar Curl x 6
1b. Incline DB Curl x 12 - slow & controlled reps
1c. Cable Curls x 25 - explosive reps
Rest 1:30 + repeat for 3-4 total rounds
#5 Upper Body Emphasis
1a. Pull Ups x 6
1b. Close Grip Barbell Bench Press x 12
1c. DB Shrugs x 25
Rest 2:30 + repeat for 3-4 total rounds
Wrap Up
The 6-12-25 Method is a great change up to your routine to illicit new gains, however it's not a method I'd suggest is used for longer than 6 weeks because if done properly, can lead to burn out quickly.