myworkouts.io logo

Free personalized workout plan

Get started

Giant sets by Melvyn

By Myworkouts

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

Scroll to top

Circuit
Decline Barbell Bench Press▶
1. Decline Barbell Bench Press
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press▶
1. Dumbbell Bench Press
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press▶
1. Barbell Incline Bench Press
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Incline Cable Flye▶
1. Incline Cable Flye
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Push-up▶
1. Push-up
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Wide-Grip Pullup▶
2. Wide-Grip Pullup
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row▶
2. Bent Over Barbell Row
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Underhand-Grip Lat Pulldown▶
2. Underhand-Grip Lat Pulldown
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Neutral Grip Chest Supported Dumbbell Row▶
2. Neutral Grip Chest Supported Dumbbell Row
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover▶
2. Bent-Arm Dumbbell Pullover
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Legs

Scroll to top

Circuit
Barbell Back Squat▶
1. Barbell Back Squat
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press▶
1. 45 Degree Leg Press
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Walking Lunge▶
1. Bodyweight Walking Lunge
3 sets, 10-12 reps, (rest 120s)
10-12 repetitions per leg
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions▶
1. Leg Extensions
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Deadlift▶
2. Barbell Deadlift
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls▶
2. Lying Leg Curls
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift▶
2. Barbell Romanian Deadlift
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Hyperextension▶
2. Hyperextension
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Shoulder & Arms

Scroll to top

Circuit
Seated Dumbbell Shoulder Press▶
1. Seated Dumbbell Shoulder Press
3 sets, 10-12 reps, (rest 120s)
Shoulder Press
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
1. Dumbbell Lateral Raise
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Front Lateral Raise▶
1. Dumbbell Front Lateral Raise
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Side Lying Rear Delt Fly (on Flat Bench)▶
1. Side Lying Rear Delt Fly (on Flat Bench)
3 sets, 10-12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Reverse-Grip Barbell Curl▶
2. Reverse-Grip Barbell Curl
3 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl▶
2. Alternating Incline Dumbbell Biceps Curl
3 sets, 1 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Tricep Dips▶
3. Tricep Dips
3 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
High Pulley Overhead Tricep Extension (rope extension)▶
3. High Pulley Overhead Tricep Extension (rope extension)
3 sets, 10-12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

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)

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by Melvyn Yeo

See More More Workouts by Melvyn YeoSee More More Workouts by Melvyn Yeo

More workouts like this

Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan