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Giant sets by Melvyn

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Experience
Advanced (3+ years)
Time
17 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle
Equipment
Barbell, Decline Bench, 2 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Pull up bar, Crossover Cable Machine, 1 x Dumbbell, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Back Hyperextension Bench, Dips (Parallel) Bar, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Chest and Back

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Circuit
Decline Barbell Bench Press
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Dumbbell Bench Press
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Barbell Incline Bench Press
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Incline Cable Flye
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Push-up
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Wide-Grip Pullup
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Bent Over Barbell Row
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Underhand-Grip Lat Pulldown
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Neutral Grip Chest Supported Dumbbell Row
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Bent-Arm Dumbbell Pullover
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Barbell Back Squat
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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45 Degree Leg Press
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Bodyweight Walking Lunge
3 sets, 10-12 reps, (rest 120s)
10-12 repetitions per leg
Time between exercises: 60s
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Leg Extensions
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Barbell Deadlift
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Lying Leg Curls
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Barbell Romanian Deadlift
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Hyperextension
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Shoulder & Arms

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Circuit
Seated Dumbbell Shoulder Press
3 sets, 10-12 reps, (rest 120s)
Shoulder Press
Time between exercises: 60s
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Dumbbell Lateral Raise
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Dumbbell Front Lateral Raise
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Side Lying Rear Delt Fly (on Flat Bench)
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Reverse-Grip Barbell Curl
3 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
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Alternating Incline Dumbbell Biceps Curl
3 sets, 1 reps, (rest 90s)
Time between exercises: 60s
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Circuit
Tricep Dips
3 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
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High Pulley Overhead Tricep Extension (rope extension)
3 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 19:34:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:34:00 GMT+0000 (Coordinated Universal Time)

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