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Compound exercise workout plan
Cutting
Advanced
Dumbbell
Plan Details
The Compound exercise workout plan routine is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This 5 day split routine consists of chest,shoulders,back,arms, legs, Abs and cardio training. Cardio (day 6) has to do two times in a week. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. Don't forget to eat clean and right macro's.
Routine detail
Day 1
Chest and Claves
Est. 35 min
6 exercises
incline pushups
5 Sets x 4 Reps
Elevated Push-Up
3 Sets x 4 Reps
Push-Up
3 Sets x 4 Reps
Push-Up (Close Hand)
3 Sets x 4 Reps
Machine Calf Raise
3 Sets x 4 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 2
Back and Abs
Est. 43 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
dual pulley pull down
3 Sets x 12 Reps
dual pulley close grip front pulldown
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 3
Shoulders and Abs
Est. 51 min
6 exercises
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 4
Arms and calves
Est. 68 min
8 exercises
Barbell Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
5 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 5
Legs
Est. 32 min
4 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Day 6
Jump rope interval workout
Est. 20 min
10 exercises
Battle rope
1 Set
Jump Rope
1 Set
mountain climbers
1 Set
Plank
1 Set
Battle rope
1 Set
Jump Rope
1 Set
mountain climbers
1 Set
Battle rope
1 Set
Jump Rope
1 Set
mountain climbers
1 Set
