40 Hour Weekday Compound WorkOwts (Week 1)
General
Advanced
Barbell
Plan Details
The 40 Hour Weekday Compound WorkOwts (Week 1) routine by Geekhangover is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1
Est. 5 min
1 exercise
HIIT Run Treadmill 20 (Minutes)
3 Sets x 12 Reps
Day 2
Day 2
Est. 31 min
5 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Day 3
Day 3
Est. 28 min
5 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Hex Bar Deadlift
3 Sets x 12 Reps
Smith Machine Leg Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Day 4
Day 4
Est. 5 min
1 exercise
HIIT Run Treadmill 20 (Minutes)
3 Sets x 12 Reps
Day 5
Day 5
Est. 39 min
6 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Day 6
Day 6
Est. 5 min
1 exercise
HIIT Run Treadmill 20 (Minutes)
3 Sets x 12 Reps
