Free personalized workout plan

Giant sets by Melvyn

By Melvyn Yeo

Experience

Advanced (3+ years)

Days per week

3 days

Time

66 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Description

This program focuses on Giant sets to get your heart pumping and your body moving. Basically you will do back-to-back exercises to really get theose muscles burning!

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

66 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Description

This program focuses on Giant sets to get your heart pumping and your body moving. Basically you will do back-to-back exercises to really get theose muscles burning!

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1

Day 1: Chest and Back

Day 2: Legs

Day 3: Shoulder & Arms

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1


Chest and Back

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ExerciseSetsRepsRestNotes
1A. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets10 - 12 reps120s
1B. Dumbbell Bench Press
Dumbbell Bench Press
3 sets10 - 12 reps120s
1C. Barbell Incline Bench Press3 sets10 - 12 reps120s
1D. Incline Cable Flye
Incline Cable Flye
3 sets10 - 12 reps120s
1E. Push-up3 sets10 - 12 reps120s
2A. Wide-Grip Pullup3 sets10 - 12 reps120s
2B. Bent Over Barbell Row3 sets10 - 12 reps120s
2C. Underhand-Grip Lat Pulldown
Underhand-Grip Lat Pulldown
3 sets10 - 12 reps120s
2D. Neutral Grip Chest Supported Dumbbell Row3 sets10 - 12 reps120s
2E. Bent-Arm Dumbbell Pullover3 sets10 - 12 reps120s

Shoulder & Arms

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ExerciseSetsRepsRestNotes
1A. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 - 12 reps120s
Shoulder Press
1B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets10 - 12 reps120s
1C. Dumbbell Front Lateral Raise
Dumbbell Front Lateral Raise
3 sets10 - 12 reps120s
1D. Side Lying Rear Delt Fly (on Flat Bench)
Side Lying Rear Delt Fly (on Flat Bench)
3 sets10 - 12 reps120s
2A. Reverse-Grip Barbell Biceps Curl3 sets10 - 12 reps90s
2B. Alternating Incline Dumbbell Biceps Curl3 sets1 reps90s
3A. Tricep Dips
Tricep Dips
3 sets10 - 12 reps90s
3B. High Pulley Overhead Tricep Extension (rope extension)
High Pulley Overhead Tricep Extension (rope extension)
3 sets10 - 12 reps90s

Date Created: 1/25/19, 12:36 AM


Last Updated: 9/12/20, 9:37 PM

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