COMPOUND FULL BODY

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

Drewd420 on August 07, 2012

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Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Back, Thighs, Chest, Lower Back, Shoulders, Abs

Workout Length:

14 days

Workout Days:

No preference

Description

Compounds with Barbell complexes on off days. 14 day split.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Sumo Deadlift	185 lbs.	5	45
	185 lbs.	8	45
	185 lbs.	8	45
	185 lbs.	6	45
	185 lbs.	5	45
Thighs
Barbell Squats	205 lbs.	5	45
	205 lbs.	6	45
	205 lbs.	6	45
	205 lbs.	5	45
Chest
Barbell Bench Press	155 lbs.	6	45
	155 lbs.	6	45
	155 lbs.	6	45
Back
Pull Ups	-	3	45
	-	3	45
	-	3	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
LBN Dynamic Warm Up Circuit	0 miles	10	-
Stretching	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	70 lbs.	6	60
	70 lbs.	5	60
	70 lbs.	4	60
	70 lbs.	3	60
	70 lbs.	2	60
	70 lbs.	1	60
Thighs
Romanian Deadlift	70 lbs.	6	60
	70 lbs.	5	60
	70 lbs.	4	60
	70 lbs.	3	60
	70 lbs.	2	60
	70 lbs.	1	60
Back
Bent-Over Barbell Rows	70 lbs.	6	60
	70 lbs.	5	60
	70 lbs.	4	60
	70 lbs.	3	60
	70 lbs.	2	60
	70 lbs.	1	60
Cleans	70 lbs.	6	60
	70 lbs.	5	60
	70 lbs.	4	60
	70 lbs.	3	60
	70 lbs.	2	60
	70 lbs.	1	60
Thighs
Front Squats	70 lbs.	6	60
	70 lbs.	5	60
	70 lbs.	4	60
	70 lbs.	3	60
	70 lbs.	2	60
	70 lbs.	1	60
Shoulders
Barbell Push Press	70 lbs.	6	60
	70 lbs.	5	60
	70 lbs.	4	60
	70 lbs.	3	60
	70 lbs.	2	60
	70 lbs.	1	60
Thighs
Barbell Squats	70 lbs.	6	60
	70 lbs.	5	60
	70 lbs.	4	60
	70 lbs.	3	60
	70 lbs.	2	60
	70 lbs.	1	60
Lower Back
Good Mornings	70 lbs.	6	60
	70 lbs.	5	60
	70 lbs.	4	60
	70 lbs.	3	60
	70 lbs.	2	60
	70 lbs.	1	60
Abs
Barbell Rollout	-	6	30
	-	5	30
	-	4	30
	-	3	30
	-	2	30
	-	1	30

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