Heavy Light

Google Sheet Workout Export

By Melvyn Yeo

Experience Advanced (3+ years)
Time 43 minutes/day | 2 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Heavy Light Workout Description

Tis program is designed to start with the compound movement for the first exercise, and immediately to a second exercise of the same muscle group.

It involves supersetting exercises for the same muscle group, with the first exercise being more demanding and to a less demanding exercise for higher repetitions.

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Description

Week 1 Overview

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 120s between rounds

1A.Weighted Pullup
5 rounds4-6 reps0s
1B.45-Degrees Lat Pulldown
5 rounds12-15 reps120s

Circuit #2 - 5 rounds

Rest 120s between rounds

2A.Barbell Bench Press
5 rounds12-15 reps0s
2B.Incline Dumbbell Press
5 rounds12-15 reps120s

Circuit #3 - 3 rounds

Rest 90s between rounds

3A.Face Pull
3 rounds12-15 reps0s
3B.Dips
3 rounds6-8 reps0s
3C.Cable Crossovers (upper chest)
3 rounds12-15 reps90s

ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 120s between rounds

1A.Barbell Back Squat
5 rounds12-15 reps0s
1B.Leg Extensions
5 rounds12-15 reps120s

Circuit #2 - 5 rounds

Rest 120s between rounds

2A.Barbell Deadlift
5 rounds4-6 reps0s
2B.Lying Leg Curls

See Exercise Notes

5 rounds12-15 reps120s

Circuit #3 - 3 rounds

Rest 90s between rounds

3A.Standing Hammer Curl
3 rounds12-15 reps0s
3B.Seated Dumbbell Shoulder Press using Neutral Grip

See Exercise Notes

3 rounds12-15 reps0s
3C.Cable Tricep Extension
3 rounds12-15 reps90s

Date Created: 1/22/2019, UTC


Last Updated: 10/29/2021, UTC





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