Giant sets by Melvyn
By Melvyn Yeo
 | Advanced (3+ years) |
 | 26 minutes/day | 3 days/week |
 | Bodybuilding, Build Muscle |
 | Barbell, Decline Bench, 2 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, 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 Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1 - Chest and Back
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 120s between rounds | ||||
| 1A.Decline Barbell Bench Press | 3 rounds | 10-12 reps | 0s | |
| 1B.Dumbbell Bench Press | 3 rounds | 10-12 reps | 0s | |
| 1C.Barbell Incline Bench Press | 3 rounds | 10-12 reps | 0s | |
| 1D.Incline Cable Flye | 3 rounds | 10-12 reps | 0s | |
| 1E.Push-up | 3 rounds | 10-12 reps | 120s | |
Circuit #2 - 3 rounds Rest 120s between rounds | ||||
| 2A.Wide-Grip Pullup | 3 rounds | 10-12 reps | 0s | |
| 2B.Bent Over Barbell Row | 3 rounds | 10-12 reps | 0s | |
| 2C.Underhand-Grip Lat Pulldown | 3 rounds | 10-12 reps | 0s | |
| 2D.Neutral Grip Chest Supported Dumbbell Row | 3 rounds | 10-12 reps | 0s | |
| 2E.Bent-Arm Dumbbell Pullover | 3 rounds | 10-12 reps | 120s | |
Day 2 - Legs
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 120s between rounds | ||||
| 1A.Barbell Back Squat | 3 rounds | 10-12 reps | 0s | |
| 1B.45 Degree Leg Press | 3 rounds | 10-12 reps | 0s | |
| 1C.Bodyweight Walking Lunge See Exercise Notes | 3 rounds | 10-12 reps | 0s | |
| 1D.Leg Extensions | 3 rounds | 10-12 reps | 120s | |
Circuit #2 - 3 rounds Rest 120s between rounds | ||||
| 2A.Barbell Deadlift | 3 rounds | 10-12 reps | 0s | |
| 2B.Lying Leg Curls | 3 rounds | 10-12 reps | 0s | |
| 2C.Barbell Romanian Deadlift | 3 rounds | 10-12 reps | 0s | |
| 2D.Hyperextension | 3 rounds | 10-12 reps | 120s | |
Day 3 - Shoulder & Arms
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 120s between rounds | ||||
| 1A.Seated Dumbbell Shoulder Press See Exercise Notes | 3 rounds | 10-12 reps | 0s | |
| 1B.Dumbbell Lateral Raise | 3 rounds | 10-12 reps | 0s | |
| 1C.Dumbbell Front Lateral Raise | 3 rounds | 10-12 reps | 0s | |
| 1D.Side Lying Rear Delt Fly (on Flat Bench) | 3 rounds | 10-12 reps | 120s | |
Circuit #2 - 3 rounds Rest 90s between rounds | ||||
| 2A.Reverse-Grip Barbell Curl | 3 rounds | 10-12 reps | 0s | |
| 2B.Alternating Incline Dumbbell Biceps Curl | 3 rounds | 1 reps | 90s | |
Circuit #3 - 3 rounds Rest 90s between rounds | ||||
| 3A.Tricep Dips | 3 rounds | 10-12 reps | 0s | |
| 3B.High Pulley Overhead Tricep Extension (rope extension) | 3 rounds | 10-12 reps | 90s | |
Date Created: 1/25/2019, UTC
Last Updated: 9/12/2020, UTC
Similar Workouts
See More Similar Workouts
More Workouts by Melvyn Yeo
See More More Workouts by Melvyn Yeo
More workouts like this
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build MuscleCreate a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.