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BMs Compounds updated 012015
Bulking
Intermediate
Machine strength
Plan Details
The BMs Compounds updated 012015 routine by thesleeper650 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
Back and shoulder
Est. 119 min
11 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Biceps and Triceps
Est. 113 min
10 exercises
Walking
1 Set
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Weight Plate Shrug
4 Sets x 10 Reps
Walking
1 Set
Day 3
Chest
Est. 114 min
10 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Kneeling Hip Extension
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Legs
Est. 117 min
10 exercises
Walking
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Row
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Walking
1 Set
