Compounds 4 days
General
Beginner
Machine strength
Plan Details
The Compounds 4 days routine by zommy2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 76 min
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Tue
Workout 2
Est. 73 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Wed
Workout 3
Est. 78 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Thu
Workout 4
Est. 78 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
