Three-Excercise Compound Sets
Bulking
Advanced
Dumbbell
Plan Details
The Three-Excercise Compound Sets routine by snakebacon is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Lats
Est. 64 min
8 exercises
Barbell Neck Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Crunch
4 Sets x 20 Reps
Weighted Hanging Knee Raise
4 Sets x 20 Reps
Day 2
Legs
Est. 65 min
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 12 Reps
Stability Ball Weight Plate Side Bend
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders and Middle Back
Est. 66 min
8 exercises
Barbell Clean and Jerk
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 20 Reps
Dragon Flag
4 Sets x 20 Reps
Day 5
Biceps and Triceps
Est. 66 min
8 exercises
Dumbbell Incline Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Tricep Push-Up
4 Sets x 12 Reps
Windshield Wipers
4 Sets x 20 Reps
Bench Oblique Crunch
4 Sets x 20 Reps
Day 6
HIIT/Plyometrics
Est. 0 min
0 exercises
This day is empty
