Compound Exercise Routine

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Monday
Wednesday
Saturday

Workout 1: Full Body Dumbbell 9 exercises, 55 mins

Ab Roll	1x10 reps	rest: 30s
Bodyweight Squat	1x10 reps	rest: 60s
Dumbbell Lunge	3x6 reps	rest: 60s
Dumbbell Deadlift	3x8,6,6 reps	rest: 60s
Dumbbell One-Arm Row	3x18,10,12 reps	rest: 60s
Dumbbell Bench Press	3x8,10,12 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8,10,12 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s

Workout 2 9 exercises, 55 mins

Abdominal Hip Roll	1x12 reps	rest: 30s
Scorpion	1x8 reps	rest: 30s
Barbell Bench Squat	3x8 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 75s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Barbell Push Press	3x8 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 75s
Weighted Crunch	2x15,12 reps	rest: 60s
Weight Plate Rotation	2x15,12 reps	rest: 60s

Workout 3 11 exercises, 1 hr 12 mins

Sphinx	1x0 reps • 40s	rest: 30s
Bird Dog	1x0 reps • 45s	rest: 45s
Hack Squat	4x8,10,12,14 reps	rest: 75s
Machine Calf Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8,10,12,14 reps	rest: 75s
Machine Bench Press	4x8,10,12,14 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Machine Bicep Curl	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x12,10,8 reps	rest: 60s
Air Bike	2x20 reps	rest: 60s