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 and Triceps
|Barbell Bench Press||4||12|
|Incline Dumbbell Bench Press||4||10|
|Close Grip Bench Press||4||8|
Tuesday - Legs and Abs
|Stiff Legged Deadlifts||4||12,10,8,6|
|Dumbbell Lunges||4||8 each leg|
|Lying Floor Leg Raise With Crunch||5||20|
- 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
Thursday - Back and Biceps
|Wide Grip Pullup||4||12|
|Bent Over Barbell Rows||4||12|
- 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. All these exercises work the biceps and back.
Friday - Shoulders, Traps, and Abs
|Alternate Arm Seated Dumbbell Press||4||10|
|Bicycle Floor Ab Crunch||5||20|