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!

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

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!

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

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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Exercise	Sets	Reps	Rest
1A. Decline Barbell Bench Press ▶	3 sets	10 - 12 reps	120s
1B. Dumbbell Bench Press ▶	3 sets	10 - 12 reps	120s
1C. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	10 - 12 reps	120s
1D. Incline Cable Flye ▶	3 sets	10 - 12 reps	120s
1E. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	10 - 12 reps	120s
2A. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	3 sets	10 - 12 reps	120s
2B. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	10 - 12 reps	120s
2C. Underhand-Grip Lat Pulldown ▶	3 sets	10 - 12 reps	120s
2D. Neutral Grip Chest Supported Dumbbell Row CHEST SUPPORTED ROWS: Neutral vs. Pronated Grip by Joe Anklam	3 sets	10 - 12 reps	120s
2E. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	3 sets	10 - 12 reps	120s

Legs

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Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	10 - 12 reps	120s
1B. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	10 - 12 reps	120s
1C. Bodyweight Walking Lunge Bodyweight Walking Lunge by John Rusin	3 sets	10 - 12 reps	120s	10-12 repetitions per leg
1D. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	10 - 12 reps	120s
2A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	10 - 12 reps	120s
2B. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	10 - 12 reps	120s
2C. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	10 - 12 reps	120s
2D. Hyperextension ▶	3 sets	10 - 12 reps	120s

Shoulder & Arms

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Exercise	Sets	Reps	Rest	Notes
1A. Seated Dumbbell Shoulder Press ▶	3 sets	10 - 12 reps	120s	Shoulder Press
1B. Dumbbell Lateral Raise ▶	3 sets	10 - 12 reps	120s
1C. Dumbbell Front Lateral Raise ▶	3 sets	10 - 12 reps	120s
1D. Side Lying Rear Delt Fly (on Flat Bench) ▶	3 sets	10 - 12 reps	120s
2A. Reverse-Grip Barbell Biceps Curl Amazing arm pump with reverse curls by scooby1961	3 sets	10 - 12 reps	90s
2B. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	1 reps	90s
3A. Tricep Dips ▶	3 sets	10 - 12 reps	90s
3B. High Pulley Overhead Tricep Extension (rope extension) ▶	3 sets	10 - 12 reps	90s