Compound Exercises Only Workout
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 4 | |
| Workout Type: | Split | |
| Submitted By: | Damien |
Get advice on this workout - MuscleandStrength Forum
Description of Workout:
Add a bit of variety into your workout routine by just using the big compound movements. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
Compound exercises are the biggest muscle builders. Cycle this workout into your normal routine to add some variety. There are also a more compounds that I didn't add, so swap things up!
Daily Workout Schedule:
| Monday - Chest & Triceps | ||
| Chest |
||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 12 |
| Incline Dumbbell Bench Press | 4 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 4 | 8 |
| Dips | 4 | MAX |
| Tuesday - Legs & Abs | ||
| Legs |
||
| Exercise | Sets | Reps |
| Deep Squats | 4 | 12,10,8,6 |
| Stiff Legged Deadlifts | 4 | 12,10,8,6 |
| Dumbbell Lunges | 4 | 8 each leg |
| Abs | ||
| Exercise | Sets | Reps |
| Lying Crunch with Leg Raise | 5 | 20 |
| Workout Notes: |
||
| Increase weight on each set of squats and deadlifts Crunch: Lay on the floor, holding a small weight above your head. Bring your legs and arms up until they almost touch. Slowly lower down to 1 inch of the floor |
||
Wednesday: Rest Day
| Thursday - Back & Biceps | ||
| Back |
||
| Exercise | Sets | Reps |
| Wide Grip Pullup | 4 | 12 |
| Chin Ups | 4 | 10 |
| Bent Over Barbell Rows | 4 | 12 |
| Cable row | 4 | 10 |
| Workout Notes: |
||
| If you can't complete all the reps for pullups, complete the set with negatives (jump up and lower yourself down slowly). If you can not do pullups, use lat pull down. |
||
| Friday - Shoulders, Traps & Abs | ||
| Shoulders/traps |
||
| Exercise | Sets | Reps |
| Military Press | 4 | 12,10,8,6 |
| Alternate Arm Seated Dumbbell Press | 4 | 10 |
| Shrugs | 4 | 8 |
| Upright rows | 4 | 12 |
| Abs | ||
| Exercise | Sets | Reps |
| Bicycle Floor Ab Crunch | 5 | 20 |
Saturday and Sunday: Rest Days
