Heavy Light

By Melvyn Yeo

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

77 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Powerbuilding (Female | Male)

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 supersett

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, Machine, Other, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

77 minutes

Genders

Female, Male

Days per week

2 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Powerbuilding (Female | Male)

Description

Equipment

Barbell, Cable, Dumbbell, Machine, Other, Weight Plate

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

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

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
1A. Weighted Pullup ▶	5 sets	4 - 6 reps	120s
1B. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	5 sets	12 - 15 reps	120s
2A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps	120s
2B. Incline Dumbbell Press ▶	5 sets	12 - 15 reps	120s
3A. Face Pull ▶	3 sets	12 - 15, 1, 1 reps	90s
3B. Dips ▶	3 sets	6 - 8 reps	90s
3C. Cable Crossovers (upper chest) ▶	3 sets	12 - 15 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps	120s
1B. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	5 sets	12 - 15 reps	120s
2A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 - 6 reps	120s
2B. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	12 - 15 reps	120s	Leg Curl can be substituted for Barbell RDL
3A. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	3 sets	12 - 15 reps	90s
3B. Seated Dumbbell Shoulder Press using Neutral Grip ▶	3 sets	6 - 8, 12 - 15, 12 - 15 reps	90s	Shoulder press
3C. Cable Tricep Extension ▶	3 sets	12 - 15 reps	90s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1A. Weighted Pullup ▶	5 sets	4 - 6 reps	120s
1B. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	5 sets	12 - 15 reps	120s
2A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps	120s
2B. Incline Dumbbell Press ▶	5 sets	12 - 15 reps	120s
3A. Face Pull ▶	3 sets	12 - 15, 1, 1 reps	90s
3B. Dips ▶	3 sets	6 - 8 reps	90s
3C. Cable Crossovers (upper chest) ▶	3 sets	12 - 15 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps	120s
1B. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	5 sets	12 - 15 reps	120s
2A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 - 6 reps	120s
2B. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	12 - 15 reps	120s	Leg Curl can be substituted for Barbell RDL
3A. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	3 sets	12 - 15 reps	90s
3B. Seated Dumbbell Shoulder Press using Neutral Grip ▶	3 sets	6 - 8, 12 - 15, 12 - 15 reps	90s	Shoulder press
3C. Cable Tricep Extension ▶	3 sets	12 - 15 reps	90s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1A. Weighted Pullup ▶	5 sets	4 - 6 reps	120s
1B. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	5 sets	12 - 15 reps	120s
2A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps	120s
2B. Incline Dumbbell Press ▶	5 sets	12 - 15 reps	120s
3A. Face Pull ▶	3 sets	12 - 15, 1, 1 reps	90s
3B. Dips ▶	3 sets	6 - 8 reps	90s
3C. Cable Crossovers (upper chest) ▶	3 sets	12 - 15 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps	120s
1B. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	5 sets	12 - 15 reps	120s
2A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 - 6 reps	120s
2B. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	12 - 15 reps	120s	Leg Curl can be substituted for Barbell RDL
3A. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	3 sets	12 - 15 reps	90s
3B. Seated Dumbbell Shoulder Press using Neutral Grip ▶	3 sets	6 - 8, 12 - 15, 12 - 15 reps	90s	Shoulder press
3C. Cable Tricep Extension ▶	3 sets	12 - 15 reps	90s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1A. Weighted Pullup ▶	5 sets	4 - 6 reps	120s
1B. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	5 sets	12 - 15 reps	120s
2A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	5 sets	4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps	120s
2B. Incline Dumbbell Press ▶	5 sets	12 - 15 reps	120s
3A. Face Pull ▶	3 sets	12 - 15, 1, 1 reps	90s
3B. Dips ▶	3 sets	6 - 8 reps	90s
3C. Cable Crossovers (upper chest) ▶	3 sets	12 - 15 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps	120s
1B. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	5 sets	12 - 15 reps	120s
2A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	4 - 6 reps	120s
2B. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	5 sets	12 - 15 reps	120s	Leg Curl can be substituted for Barbell RDL
3A. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	3 sets	12 - 15 reps	90s
3B. Seated Dumbbell Shoulder Press using Neutral Grip ▶	3 sets	6 - 8, 12 - 15, 12 - 15 reps	90s	Shoulder press
3C. Cable Tricep Extension ▶	3 sets	12 - 15 reps	90s

Heavy Light

Workout Overview

Week 1

Week 1

Day 1

Day 2

Week 2

Day 1

Day 2

Week 3

Day 1

Day 2

Week 4

Day 1

Day 2

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