The Major Compound Lifts Workout
This workout focuses on volume in the 5 major compound lifts. Perform the workout two to three times this week. Rest as much as needed throughout the workout.
This workout is great for periodically shocking the body; especially when you have been doing the same type of workouts for an extended period of time.
Warm-up and Mobility Work:
10 - 15 Mins of Cardio (Your Choice)
Neck, Arm, and Hip Circles
Russian Twists - 5 Sets of 20 Reps (10 ES)
Bicycle Crunches - 5 Sets of 20 Reps (10 ES)
Note: Use the implement of your choice for each exercise; i.e., kettlebells, dumbbells, cable machine, or barbell.
Flat Bench Press - 5 Sets of 10 - 12 Reps
Rows - 5 Sets of 10-12 Reps
Squats - 5 Sets of 10-12 Reps
Overhead Press - 5 Sets of 10-12 Reps
Straight Leg Dead Lift - 5 Sets of 10- 12 Reps
Note: Drink plenty of water before, during, and after your workout.
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