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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
1A. Decline Barbell Bench Press
3 sets, 10 - 12 reps, (rest 120s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
1B. Dumbbell Bench Press
3 sets, 10 - 12 reps, (rest 120s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1C. Barbell Incline Bench Press
3 sets, 10 - 12 reps, (rest 120s)
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Incline Cable Flye▶
1D. Incline Cable Flye
3 sets, 10 - 12 reps, (rest 120s)
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Push-up demonstrationPlay Push-up demonstration
1E. Push-up
3 sets, 10 - 12 reps, (rest 120s)
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Circuit
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
2A. Wide-Grip Pullup
3 sets, 10 - 12 reps, (rest 120s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2B. Bent Over Barbell Row
3 sets, 10 - 12 reps, (rest 120s)
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Underhand-Grip Lat Pulldown▶
2C. 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
2D. Neutral Grip Chest Supported Dumbbell Row
3 sets, 10 - 12 reps, (rest 120s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
2E. Bent-Arm Dumbbell Pullover
3 sets, 10 - 12 reps, (rest 120s)
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Legs

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
3 sets, 10 - 12 reps, (rest 120s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1B. 45 Degree Leg Press
3 sets, 10 - 12 reps, (rest 120s)
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Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
1C. Bodyweight Walking Lunge
3 sets, 10 - 12 reps, (rest 120s)
10-12 repetitions per leg
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Leg Extensions demonstrationPlay Leg Extensions demonstration
1D. Leg Extensions
3 sets, 10 - 12 reps, (rest 120s)
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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2A. Barbell Deadlift
3 sets, 10 - 12 reps, (rest 120s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2B. Lying Leg Curls
3 sets, 10 - 12 reps, (rest 120s)
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2C. Romanian Deadlift
3 sets, 10 - 12 reps, (rest 120s)
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Hyperextension demonstrationPlay Hyperextension demonstration
2D. Hyperextension
3 sets, 10 - 12 reps, (rest 120s)
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Shoulder & Arms

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

Date Created: 1/25/2019, UTC


Last Updated: 9/12/2020, UTC

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