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Giant sets by Melvyn

By Melvyn Yeo

Experience
Advanced (3+ years)
Time
66 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
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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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


Chest and Back

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

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Circuit
Seated Dumbbell Shoulder Press
3 sets, 10 - 12 reps, (rest 120s)
Shoulder Press
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Dumbbell Lateral Raise
3 sets, 10 - 12 reps, (rest 120s)
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Dumbbell Front Lateral Raise
3 sets, 10 - 12 reps, (rest 120s)
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Side Lying Rear Delt Fly (on Flat Bench)
3 sets, 10 - 12 reps, (rest 120s)
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Circuit
Reverse-Grip Barbell Biceps Curl demonstrationPlay Reverse-Grip Barbell Biceps Curl demonstration
3 sets, 10 - 12 reps, (rest 90s)
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 sets, 1 reps, (rest 90s)
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Circuit
Tricep Dips
3 sets, 10 - 12 reps, (rest 90s)
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High Pulley Overhead Tricep Extension (rope extension) demonstrationPlay High Pulley Overhead Tricep Extension (rope extension) demonstration
3 sets, 10 - 12 reps, (rest 90s)
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Date Created: 1/25/2019, UTC


Last Updated: 9/12/2020, UTC

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