James' full body compound plan
Shared By : jamesaburroughs VIP
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 256

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Description

A routine for beginners with compound exercises that help burn a lot of fat and build a lot of muscle. Should be Done 2+ times a week with one day focused on endurance with dumbbells one on endurance with barbells and one on pure strength. If you are In a calorie defecit there are options with cardio at the end of the same program reducing target sets to 2 as to not extend workout length too much. There is also an upper body lower body split which can be used to keep the exercises fresh every few weeks and keep your body guessing. Good luck. (warm up sets are not incorporated in programme. It is recommended that when lifting heavy you use warm up sets to minimise the risk of injury)

Day 1 Dumbbell Volume
Muscle Exercise Name Timer Reps Sets Track

Triceps

Dip Dip 60 sec 20 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 20 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 20 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart
Day 2 Barbell Volume
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 15 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 15 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 15 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 20 3 Progress Chart
Day 3 pure strength
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 150 sec 4 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 150 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 150 sec 4 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 150 sec 8 3 Progress Chart

Cardio

Walking Walking 15 min - - Progress Chart
Day 4 Dumbbell Volume defecit week
Muscle Exercise Name Timer Reps Sets Track

Triceps

Dip Dip 60 sec 20 2 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 20 2 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 20 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 20 2 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 2 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart
Day 5 Barbell Volume defecit week
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 15 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 15 2 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 15 2 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 15 2 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 15 2 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart
Day 6 pure strength deficit week
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 150 sec 4 2 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 150 sec 4 2 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 150 sec 4 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 150 sec 4 2 Progress Chart

Cardio

Walking Walking 25 min - - Progress Chart
Day 7 upper body
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 90 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 8 3 Progress Chart

Back

Dumbbell Incline Bench Two Arm Row Dumbbell Incline Bench Two Arm Row 150 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 0 sec 8 3 Progress Chart

Triceps

Barbell Standing Overhead Triceps Extension Barbell Standing Overhead Triceps Extension 90 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 90 sec 8 3 Progress Chart
Day 8 Lower body
Muscle Exercise Name Timer Reps Sets Track

Abs

Pull Ups Pull Ups 90 sec 8 3 Progress Chart

Triceps

Dip Dip 90 sec 5 3 Progress Chart

Upper Legs

Leg Press Leg Press 150 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 36 1 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 90 sec 48 1 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 150 sec 8 3 Progress Chart