Compound Workout Rotuine
Bulking
Intermediate
Machine strength
Plan Details
The Compound Workout Rotuine routine by GowthamKumar2 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 6 day compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth. With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts. A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. *** Notes : You can do abs(1-2 excersise) and brisk walking after every workout session.
Routine detail
Mon
Cardio & Abs
Est. 75 min
8 exercises
Treadmill Running
1 Set
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Decline Bench Weighted Twist
3 Sets x 30 Reps
Tue
Chest & Triceps
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Wed
Back & Biceps
Est. 50 min
7 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Thu
Cardio & Abs
Est. 68 min
7 exercises
Treadmill Running
1 Set
Hanging Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Cable Side Bend
3 Sets x 20 Reps
Cable Upward Chop
3 Sets x 20 Reps
Fri
Shoulders and Trapizeus
Est. 42 min
6 exercises
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Sat
Legs & Calves
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
