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Compounds 4 days

zommy2

Apr 8th 2019

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Compounds 4 days

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday

Workout 1 7 exercises, 1 hr 16 mins

	Barbell Deadlift	4x5 reps	rest: 180s
	Cable Lower Chest Raise	3x12 reps	rest: 90s
	Dumbbell Walking Lunge	3x10 reps	rest: 180s
	Weight Plate Front Raise	3x12 reps	rest: 90s
	Barbell Bent-Over Row	3x8 reps	rest: 180s
	Machine Fly	3x12 reps	rest: 90s
	Machine Calf Raise	3x10 reps	rest: 90s

Workout 2 7 exercises, 1 hr 12 mins

	Barbell Bench Press	4x8 reps	rest: 180s
	Machine Leg Press	3x8 reps	rest: 120s
	Dumbbell Shoulder Shrug	3x12 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
	Machine Assisted Dip	3x8 reps	rest: 120s
	Machine Leg Curl (Prone)	3x10 reps	rest: 90s
	Machine Ab Crunch	4x12 reps	rest: 90s

Workout 3 7 exercises, 1 hr 17 mins

	Barbell Squat	4x6 reps	rest: 210s
	Dumbbell Lateral Raise	3x10 reps	rest: 90s
	Machine Assisted Pull-Up	3x8 reps	rest: 120s
	Dumbbell Incline Bench Press	3x10 reps	rest: 90s
	Barbell Hip Thrust	3x12 reps	rest: 180s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
	Dumbbell Alternating Bicep Curl	3x10 reps	rest: 90s

Workout 4 7 exercises, 1 hr 17 mins

	Barbell Military Press	4x8 reps	rest: 180s
	T Bar Row	3x10 reps	rest: 120s
	Barbell Incline Bench Press	4x8 reps	rest: 180s
	Machine Leg Extension	3x12 reps	rest: 90s
	Barbell Shoulder Press	3x8 reps	rest: 120s
	Cable Seated Row	3x10 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s

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