4 Day Compound Exercise Focused Workout
General
Intermediate
Machine strength
Plan Details
The 4 Day Compound Exercise Focused Workout routine by Le_phoenix is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 5 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 add cardio into any of your exercise days or on rest days.
Routine detail
Mon
Back - Biceps
Est. 62 min
9 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Tue
Shoulders - Triceps
Est. 61 min
9 exercises
Barbell Military Press
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Thu
Legs - Biceps
Est. 66 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Fri
Chest - Triceps
Est. 62 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Any
HiiT
Est. 62 min
1 exercise
Running
1 Set
