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modified compound workout
General
Intermediate
Machine strength
Plan Details
The modified compound workout routine by stevesyd37 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is my second attempt at compound exercise based workout had results with my first attempt though it is time consuming. Start with a light 3 to 5 minute cardio warmup do 4 sets of 8 to 10 reps ideally maximum out on the last repwith at least 60 seconds rest finish with no more than 15 minutes of high intensity cardio
Routine detail
Day 1
Workout 1 Legs Shoulders
Est. 71 min
7 exercises
Kettlebell Front Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Workout 2 Back Biceps Abs
Est. 86 min
10 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 16 Reps
Leg Pull-In
3 Sets x 16 Reps
Recumbent Bike
1 Set
Day 3
Workout 3 Chest Triceps
Est. 70 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Step Machine
1 Set
Day 4
Workout 4 Legs Shoulders
Est. 102 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 5
Workout 5 Back Biceps Abs
Est. 89 min
10 exercises
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Assisted Chin-Up
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Air Bike
3 Sets x 16 Reps
Parallel Bar Hip Raise
3 Sets x 16 Reps
Recumbent Bike
1 Set
Day 6
Workout 6 Chest Triceps
Est. 70 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Elliptical Training
1 Set
