Heavy Light

By Melvyn Yeo

	Advanced (3+ years)
	43 minutes/day \| 2 days/week \| 4 weeks
	Gain Strength, Powerbuilding, Build Muscle
	Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar, Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Dips (Parallel) Bar, Single D-Handle Attachment, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Rope Cable Machine, Straight Bar Attachment Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 120s between rounds
1A.Weighted Pullup	5 rounds	4-6 reps	0s
1B.45-Degrees Lat Pulldown	5 rounds	12-15 reps	120s
Circuit #2 - 5 rounds Rest 120s between rounds
2A.Barbell Bench Press	5 rounds	12-15 reps	0s
2B.Incline Dumbbell Press	5 rounds	12-15 reps	120s
Circuit #3 - 3 rounds Rest 90s between rounds
3A.Face Pull	3 rounds	12-15 reps	0s
3B.Dips	3 rounds	6-8 reps	0s
3C.Cable Crossovers (upper chest)	3 rounds	12-15 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 120s between rounds
1A.Barbell Back Squat	5 rounds	12-15 reps	0s
1B.Leg Extensions	5 rounds	12-15 reps	120s
Circuit #2 - 5 rounds Rest 120s between rounds
2A.Barbell Deadlift	5 rounds	4-6 reps	0s
2B.Lying Leg Curls See Exercise Notes	5 rounds	12-15 reps	120s
Circuit #3 - 3 rounds Rest 90s between rounds
3A.Standing Hammer Curl	3 rounds	12-15 reps	0s
3B.Seated Dumbbell Shoulder Press using Neutral Grip See Exercise Notes	3 rounds	12-15 reps	0s
3C.Cable Tricep Extension	3 rounds	12-15 reps	90s

Date Created: 1/22/2019, UTC

Last Updated: 10/29/2021, 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 Gain Strength, Men's Gain Strength, Women's Powerbuilding, Men's Powerbuilding, Women's Build Muscle, Men's Build Muscle

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan