brown magics compound

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth.

Each Day there will be a specific muscle group to focus on.

With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts.

A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting.

*** Notes :

You can add cardio into any of your exercise days or on rest days.

Day 1
Day 2
Day 3
Day 4

Back and shoulder 8 exercises, 52 mins

Barbell Bent-Over Row	4x12,10,8,6 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Machine Shoulder Press	4x12,10,8,6 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Machine Back Extension	4x12 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x12,10,8,6 reps	rest: 60s
Machine Reverse Fly	4x12,10,8,6 reps	rest: 60s

Biceps and Triceps 10 exercises, 58 mins

Dip	4x12,10,8,6 reps	rest: 50s
Barbell Deadlift	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x12,10,8,6 reps	rest: 50s
Barbell Curl	4x12,10,8,6 reps	rest: 50s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 50s
Hack Squat	3x8 reps	rest: 60s
Preacher Curl Machine	4x12,10,8,6 reps	rest: 50s
Cable Seated Row	3x8 reps	rest: 60s
Weight Plate Shrug	3x8 reps	rest: 60s

Chest 9 exercises, 56 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Machine Fly	4x12,10,8,6 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Kneeling Hip Extension	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

Legs 9 exercises, 56 mins

Barbell Deep Squat	4x12,10,8,6 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Dumbbell Lunge	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Cable One-Arm Row	3x8 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s