3x a week 5x5 Compounds

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 min warm up on treadmill or eliptical

Day 1:
Barbell Bench Press
Barbell Bent Over Row
Romanian Deadlift
Dumbbell Alternate Bicep Curl
Knee Hip Raise On Parallel Bars
Russian Twist
Back Extensions
bulgarian split squats

Day 2:
Deadlift
pull ups
alternating hammer curls
back extensions
bulgarian split squats
knee hip raises
standing tricep overhead extensions
Bench press
cable rows

Day 3:
Barbell Deadlift
Barbell Bench Press
Barbell Bent Over Row
Alternate Hammer Curl
Back Extensions
Russian Twist
Dumbbell Incline Fly
bulgarian split squats

15+ min yoga stretch for cool down

Day 5
Day 1
Day 4
Day 2
Day 3

Monday compound 6 exercises, 45 mins

Dumbbell Alternating Hammer Curl	10x3 reps	rest: 45s
Dumbbell Tricep Extension	10x3 reps	rest: 45s
	3x10 reps	rest: 45s
Kettlebell Front Squat	3x10 reps	rest: 45s
Dumbbell Stiff-Leg Deadlift	2x10 reps	rest: 45s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 60s

Tuesday Cardio 1 exercises, 46 mins

Elliptical Training

2x10 reps

rest: 45s

Wednesday compound 6 exercises, 34 mins

Dumbbell Alternating Hammer Curl	3x10 reps	rest: 45s
Dumbbell Tricep Extension	3x10 reps	rest: 45s
	3x10 reps	rest: 45s
Dumbbell Bent-Over Row (Palms in)	3x10 reps	rest: 45s
Kettlebell Front Squat	3x10 reps	rest: 45s
Dumbbell Deadlift	2x10 reps	rest: 45s

Thursday Cardio 1 exercises, 46 mins

Elliptical Training

2x10 reps

rest: 45s

Friday compound 6 exercises, 34 mins

Dumbbell Alternating Hammer Curl	3x10 reps	rest: 45s
Dumbbell Tricep Extension	3x10 reps	rest: 45s
	3x10 reps	rest: 45s
Dumbbell Bent-Over Row (Palms in)	3x10 reps	rest: 45s
Kettlebell Front Squat	3x10 reps	rest: 45s
Dumbbell Deadlift	2x10 reps	rest: 45s