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Compound Split

rmuis

Dec 4th 2013

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Compound Split

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

"Everybody wants to be a bodybuilder, but don't nobody wanna lift no heavy ass weight!" -Ronnie Coleman

Monday
Tuesday
Thursday
Friday

Pecs, Triceps 4 exercises, 27 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Barbell Pullover and Press	3x8 reps	rest: 60s

Quads, Hamstrings 4 exercises, 28 mins

	Barbell Deep Squat	3x8 reps	rest: 60s
	Barbell Front Squat	3x8 reps	rest: 60s
	Barbell Sumo Deadlift	3x8 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s

Delts, Traps 3 exercises, 21 mins

	Barbell Rear Military Press	3x8 reps	rest: 60s
	Barbell Upright Row	3x8 reps	rest: 60s
	Barbell Clean	3x8 reps	rest: 60s

Lats, Lower Back 3 exercises, 19 mins

	Pull-Up	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s

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