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Strength And Hypertrophy by Melvyn

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
54 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength, Powerbuilding
Equipment
2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Crossover Cable Machine, Decline Bench, Dips (Parallel) Bar, Incline Bench, Lying Leg Curl Machine, Pull up bar, Squat Rack, Vertical Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This workout focuses on hypertrophy to break down and elongate the muscles so that they grow stronger and bigger. This is great for intermediate folks or anyone looking to change things up.

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Workout Overview



Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 6 reps, (rest 120s)
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Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 12 reps, (rest 120s)
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Circuit
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 6, 12, 12, 12 reps, (rest 120s)
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Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
4 sets, 12 reps, (rest 120s)
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Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 6 reps, (rest 120s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 6 reps, (rest 120s)
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Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 6, 12, 12, 12 reps, (rest 120s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12 reps, (rest 120s)
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Circuit
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
4 sets, 6, 12, 12, 12 reps, (rest 120s)
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Dumbbell Lateral Raise
4 sets, 12 reps, (rest 120s)
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Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 6, 12, 12, 12 reps, (rest 120s)
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4 sets, 12 reps, (rest 120s)
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Circuit
Tricep Dips
4 sets, 6 reps, (rest 120s)
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Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
4 sets, 12 reps, (rest 120s)
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Date Created: 1/23/2019, EST


Last Updated: 7/12/2021, EDT

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