40 Hour Weekday Compound WorkOwts (Week 1)
Geekhangover avatar Geekhangover
Nov 27th 2018
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40 Hour Weekday Compound WorkOwts (Week 1)

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2  5 exercises, 31 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

3x12 reps

rest: 30s audio icon
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Barbell Bench Press exercise demonstration
Barbell Bench Press

3x12 reps

rest: 30s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x12 reps

rest: 30s audio icon
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Smith Machine Squat exercise demonstration
Smith Machine Squat

3x12 reps

rest: 30s audio icon
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Smith Machine Shoulder Press exercise demonstration
Smith Machine Shoulder Press

3x12 reps

rest: 30s audio icon
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Day 3  5 exercises, 28 mins
Machine Assisted Pull-Up exercise demonstration
Machine Assisted Pull-Up

3x12 reps

rest: 30s audio icon
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Dip exercise demonstration
Dip

3x12 reps

rest: 30s audio icon
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3x12 reps

rest: 30s
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3x12 reps

rest: 30s
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

3x12 reps

rest: 30s audio icon
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Day 4  1 exercises, 4 mins

3x12 reps

rest: 30s
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Day 5  6 exercises, 38 mins
Pull-Up exercise demonstration
Pull-Up

3x12 reps

rest: 30s audio icon
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Barbell Romanian Deadlift exercise demonstration
Barbell Romanian Deadlift

3x12 reps

rest: 30s audio icon
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Barbell Squat exercise demonstration
Barbell Squat

3x12 reps

rest: 30s audio icon
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Dumbbell Walking Lunge exercise demonstration
Dumbbell Walking Lunge

3x12 reps

rest: 30s audio icon
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Barbell Incline Bench Press exercise demonstration
Barbell Incline Bench Press

3x12 reps

rest: 30s audio icon
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Barbell Push Press exercise demonstration
Barbell Push Press

3x12 reps

rest: 30s audio icon
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Day 6  1 exercises, 4 mins

3x12 reps

rest: 30s
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