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Compound

K.Tran

Feb 16th 2019

TRY IT OUT

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Compound

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6 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday
ANY

Upper Strength 7 exercises, 54 mins

	Elliptical Training	1x0 reps	rest: 10s
	Barbell Bench Press	5x5 reps	rest: 0s
	Barbell Bent-Over Row	5x8 reps	rest: 60s
	Barbell Military Press	5x5 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
	Barbell Curl	5x6 reps	rest: 0s
	Dumbbell Seated Tricep Press	5x10 reps	rest: 45s

Lower Strength 7 exercises, 58 mins

	Elliptical Training	1x0 reps	rest: 10s
	Barbell Squat	5x5 reps	rest: 60s
	Barbell Sumo Deadlift	5x5 reps	rest: 60s
	Barbell Hip Thrust	4x12 reps	rest: 45s
	Machine Seated Calf Raise	4x15 reps	rest: 45s
	Hanging Leg Raise	3x10 reps	rest: 45s
	Plank	3x8 reps	rest: 45s

Upper Hyper 7 exercises, 55 mins

	Elliptical Training	1x0 reps	rest: 10s
	Barbell Incline Bench Press	4x12 reps	rest: 0s
	Dumbbell One-Arm Row	4x10 reps	rest: 45s
	Dumbbell Seated Side Lateral Raise	4x15 reps	rest: 45s
	Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 45s
	Dumbbell Bicep Curl	4x12 reps	rest: 0s
	Cable Tricep Pushdown (Rope)	4x10 reps	rest: 45s

Lower Hyper 7 exercises, 52 mins

	Elliptical Training	1x0 reps	rest: 10s
	Barbell Deadlift	5x5 reps	rest: 60s
	Barbell Front Squat	3x10 reps	rest: 45s
	Barbell Lunge	2x10 reps	rest: 45s
	Machine Calf Raise	4x15 reps	rest: 45s
	Hanging Leg Raise	3x8 reps	rest: 45s
	Plank	3x8 reps	rest: 60s

Cardio 6 exercises, 42 mins

	Pull-Up	3x5 reps	rest: 0s
	Push-Up	3x10 reps	rest: 0s
	Barbell Clean	3x10 reps	rest: 0s
	Hanging Leg Raise	3x10 reps	rest: 0s
	Plank	3x8 reps	rest: 60s
	Step Machine	1x0 reps	rest: 20s

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