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Heavy Light

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
77 minutes/day | 2 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Powerbuilding
Equipment
Barbell, Cable, Dumbbell, Machine, Other, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Day 1

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Circuit
Weighted Pullup▶
1A. Weighted Pullup
5 sets, 4 - 6 reps, (rest 120s)
Show Alternative Exercises
45-Degrees Lat Pulldown demonstrationPlay 45-Degrees Lat Pulldown demonstration
1B. 45-Degrees Lat Pulldown
5 sets, 12 - 15 reps, (rest 120s)
Show Alternative Exercises
Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2A. Barbell Bench Press
5 sets, 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps, (rest 120s)
Show Alternative Exercises
Incline Dumbbell Press▶
2B. Incline Dumbbell Press
5 sets, 12 - 15 reps, (rest 120s)
Show Alternative Exercises
Circuit
Face Pull demonstrationPlay Face Pull demonstration
3A. Face Pull
3 sets, 12 - 15, 1, 1 reps, (rest 90s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
3B. Dips
3 sets, 6 - 8 reps, (rest 90s)
Show Alternative Exercises
Cable Crossovers (upper chest)▶
3C. Cable Crossovers (upper chest)
3 sets, 12 - 15 reps, (rest 90s)
Show Alternative Exercises

Day 2

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
5 sets, 4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps, (rest 120s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
1B. Leg Extensions
5 sets, 12 - 15 reps, (rest 120s)
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2A. Barbell Deadlift
5 sets, 4 - 6 reps, (rest 120s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2B. Lying Leg Curls
5 sets, 12 - 15 reps, (rest 120s)
Leg Curl can be substituted for Barbell RDL
Show Alternative Exercises
Circuit
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3A. Standing Hammer Curl
3 sets, 12 - 15 reps, (rest 90s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press using Neutral Grip▶
3B. Seated Dumbbell Shoulder Press using Neutral Grip
3 sets, 6 - 8, 12 - 15, 12 - 15 reps, (rest 90s)
Shoulder press
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3C. Cable Tricep Extension
3 sets, 12 - 15 reps, (rest 90s)
Show Alternative Exercises

Date Created: 1/22/2019, UTC


Last Updated: 9/12/2020, UTC

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