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compound 4 days a week
General
Intermediate
Barbell
Plan Details
The compound 4 days a week routine by orockha is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
full week routine ful body
Routine detail
Mon
legs
Est. 55 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Wed
back and biceps
Est. 65 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Thu
shoulders and traps and abs
Est. 53 min
5 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Sun
chest and triceps
Est. 43 min
4 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
