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Full body compound exercises
General
Intermediate
Machine strength
Plan Details
The Full body compound exercises routine by staierb is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Full body & chest/back
Est. 69 min
8 exercises
Smith Machine Squat
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Curl Against an Incline
3 Sets x 8 Reps
Day 2
running
Est. 62 min
1 exercise
Running
1 Set
Day 3
Full body & Bi/Tri
Est. 77 min
10 exercises
Smith Machine Squat
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Full body & shoulders/traps
Est. 69 min
8 exercises
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Day 6
Running
Est. 62 min
1 exercise
Running
1 Set
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
