Compound Exercise Routine
General
Beginner
Machine strength
Plan Details
The Compound Exercise Routine routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner routine to introduce you to compound exercises, these are exercises like bench press and squat that work multiple muscle groups when performing the movement. Each training day begins with a few warm-up exercises followed by a series of exercises working all major muscle groups. Core exercises are typically at the end of the workout session. Mon. - Perform 9 exercises. Workout length: 25 minutes. Wed. - Complete 9 exercises, working all major muscle groups. Workout length: 30 minutes. Sat. - In this 3rd session for the week, you have 11 exercises. Workout time: 40 minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Full Body Dumbbell
Est. 55 min
9 exercises
Ab Roll
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Dumbbell Deadlift
3 Sets x 8,6,6 Reps
Dumbbell One-Arm Row
3 Sets x 18,10,12 Reps
Dumbbell Bench Press
3 Sets x 8,10,12 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8,10,12 Reps
Tricep Push-Up
3 Sets x 8 Reps
Wed
Workout 2
Est. 56 min
9 exercises
Abdominal Hip Roll
1 Set x 12 Reps
Scorpion
1 Set x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Weighted Crunch
2 Sets x 15,12 Reps
Weight Plate Rotation
2 Sets x 15,12 Reps
Sat
Workout 3
Est. 72 min
11 exercises
Sphinx
1 Set
Bird Dog
1 Set
Hack Squat
4 Sets x 8,10,12,14 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,10,12,14 Reps
Machine Bench Press
4 Sets x 8,10,12,14 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12,10,8 Reps
Air Bike
2 Sets x 20 Reps
