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Compound Workout Plan
Compound Workout Plan
WEEK 1
DAY 1 – Chest/Shoulders/Triceps
1) Bench Press 4x8
2) Incline Dumbbell press 3x12
3) Weighted dips 4x12
4) Dumbbell flat bench fly 3x12
5) Seated dumbbell press 4x12
6) Lateral raise 3x12-15
7) Dumbbell Skull crusher 3x10-12
8) Triceps pushdown 3x12-15
Day 2 – Back/Biceps/Abs
1) Deadlift 4x8
2) Barbell Row 4x12
3) Lateral pulldown (Wide/ narrow group 4 set split) 4x12-15
4) Chest supported row 4x12
5) Barbell or dumbbell curl 4x8-10
6) Incline Dumbbell Curl 4x12-15
REST
Day 4 - – Chest/Shoulders/Triceps
1) Bench Press 4x8
2) Incline Bench Press 4x8
3) Machine Press or Fly 3x12-15
4) Decline Dumbbell press 3x12
5) Standing bar press 4x8
6) Leaning Lateral raise 3x10-12
7) Triceps rope pushdown 3x12-15
8) EZ bar Skull crusher 3x12-15
Day 5 - Back/Biceps/Abs
1) Deadlift 4x8
2) Pull ups 4x8
3) Cable row 3x12-15
4) Face pulls 3x12
5) EZ bar curl 3x12
6) Crossbody dumbbell hammer curl 3x12
REST
WEEK 2
DAY 1 – Chest/Shoulders/Triceps
1) Bench Press 5x6
2) Incline Dumbbell press 3x10
3) Weighted dips 4x10
4) Dumbbell flat bench fly 3x10
5) Seated dumbbell press 4x10
6) Lateral raise 3x12-15
7) Dumbbell Skull crusher 3x10-12
8) Triceps pushdown 3x12-15
Day 2 – Back/Biceps/Abs
1) Deadlift 5x6
2) Barbell Row 4x10
3) Lateral pulldown (Wide/ narrow group 4 set split) 4x12-15
4) Chest supported row 3x10
5) Barbell or dumbbell curl 3x8-10
6) Incline Dumbbell Curl 3x12-15
REST
Day 4 - – Chest/Shoulders/Triceps
1) Bench Press 5x6
2) Incline Bench Press 5x6
3) Machine Press or Fly 3x12-15
4) Decline Dumbbell press 3x10
5) Standing bar press 5x6
6) Leaning Lateral raise 3x10-12
7) Triceps rope pushdown 3x12-15
8) EZ bar Skull crusher 3x12-15
Day 5 - Back/Biceps/Abs
1) Deadlift 5x6
2) Pull ups 5x6
3) Cable row 3x12-15
4) Face pulls 3x12
5) EZ bar curl 3x12
6) Crossbody dumbbell hammer curl 3x12
WEEK 3
DAY 1 – Chest/Shoulders/Triceps
1) Bench Press 6x5
2) Incline Dumbbell press 3x8
3) Weighted dips 4x8
4) Dumbbell flat bench fly 3x8
5) Seated dumbbell press 4x8
6) Lateral raise 3x12-15
7) Dumbbell Skull crusher 3x10-12
8) Triceps pushdown 3x12-15
Day 2 – Back/Biceps/Abs
1) Deadlift 6x5
2) Barbell Row 4x8
3) Lateral pulldown (Wide/ narrow group 4 set split) 4x12-15
4) Chest supported row 4x8
5) Barbell or dumbbell curl 4x8-10
6) Incline Dumbbell Curl 4x12-15
REST
Day 4 - – Chest/Shoulders/Triceps
1) Bench Press 6x5
2) Incline Bench Press 6x5
3) Machine Press or Fly 3x12-15
4) Decline Dumbbell press 3x8
5) Standing bar press 6x5
6) Leaning Lateral raise 3x10-12
7) Triceps rope pushdown 3x12-15
8) EZ bar Skull crusher 3x12-15
Day 5 - Back/Biceps/Abs
1) Deadlift 6x5
2) Pull ups 6x5
3) Cable row 3x12-15
4) Face pulls 3x12
5) EZ bar curl 3x12
6) Crossbody dumbbell hammer curl 3x12
REST