5 Day Compound Exercise Only Workout

Workout Name : 5 Day Compound Exercise Only Workout

Shared By : JefitTeam VIP

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 2510 / 188848

Average Rating

66

Based upon 566 vote(s)

 

Description

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.

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Monday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 10 4 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 60 sec 12 4 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 12 4 Progress Chart
Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 10 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 4 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 60 sec 12 4 Progress Chart

Lower Legs

Calf Stretch with Rope Calf Stretch with Rope 60 sec - 4 Progress Chart
Wednesday Rest
Thursday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 12 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 4 Progress Chart

Back

V-Bar Pull Down V-Bar Pull Down 60 sec 12 4 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 60 sec 10 4 Progress Chart
Friday Biceps and Triceps
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 4 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 60 sec 10 4 Progress Chart

Back

Chin Up Chin Up 60 sec 12 4 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 10 4 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 10 4 Progress Chart
Saturday Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 4 Progress Chart

Shoulders

Standing Military Press Standing Military Press 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12 4 Progress Chart

Abs

Weighted Crunches Weighted Crunches 60 sec 10 4 Progress Chart

Abs

Russian Twist Russian Twist 60 sec 10 4 Progress Chart

Abs

Air Bike Air Bike 60 sec 10 4 Progress Chart
Sunday Rest