Compound Superset Routine

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day strength training program that focuses on compound movements that are performed using supersets.

**The workout calls for the use of an Olympic bar. If you do not have access to one, the entire workout can be performed with dumbbells.

Each workout begins with a series of dynamic warm-up exercises that you should do to prepare your body for the upcoming workout. The workout will "stress" your body and if you're not warmed-up properly ....you're simply an accident waiting to happen!

DAY 1:
-Warm-up
-Full body strength session using supersets.

Day 2:
-Warm-up
-Full body strength session using supersets but with less overall volume.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1: Full Body 12 exercises, 35 mins

Jump Rope	0x0 reps	rest: 180s
Kneeling Forearm Stretch	1x8 reps	rest: 15s
90/90 Hamstring Stretch	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 30s
World's Greatest Stretch	2x3 reps	rest: 60s
Barbell Bent-Over Row	5x6 reps	rest: 30s
Barbell Bench Press	5x6 reps	rest: 60s
Barbell Shrug	5x6 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	5x10 reps	rest: 60s
Barbell Push Press	5x6 reps	rest: 30s
Barbell Curl	5x8 reps	rest: 60s

Workout 2: Full Body 12 exercises, 29 mins

Jump Rope	0x0 reps • 180s	rest: 30s
Kneeling Forearm Stretch	1x8 reps • 30s	rest: 15s
Bird Dog	1x8 reps	rest: 20s
Iron Cross Stretch	1x8 reps	rest: 30s
Barbell Lunge	2x8 reps	rest: 30s
World's Greatest Stretch	2x3 reps	rest: 30s
Barbell Bent-Over Row	5x5 reps	rest: 30s
Barbell Incline Bench Press	5x5 reps	rest: 60s
Barbell Shrug	5x5 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	5x6 reps	rest: 60s
Barbell Push Press	5x5 reps	rest: 30s
Barbell Curl	5x6 reps	rest: 60s