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    Compound Workout Plan (3 Day Split) : Week 1

    Uploaded by

    Yash

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Compound Workout Plan (3 Day Split) : Week 1

    Uploaded by

    Yash
    21 views2 pages

    Original Title

    Progressive Workout

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    © All Rights Reserved
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    21 views2 pages

    Compound Workout Plan (3 Day Split) : Week 1

    Uploaded by

    Yash

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Compound Workout Plan (3 Day Split)

    - Program runs in 2-week blocks.


    - In the first week all exercises are performed in 3 sets of 10.
    - In the second week all exercises are performed in 3 sets of 12-15. (Volume overload)
    - The block is restarted with 3 Sets of 10 but with a 2 kg increase in weight. (Weight
    overload)
    - Each week the intensity is going UP.
    - Each day begins with compound exercises and ends with isolation exercises.
    - On day 2 and 4 there will be a 10-20 min ab workout in the afternoon.

    WEEK 1
    DAY 1 – Chest/Shoulders/Triceps
    Workout 1
    1) Bench Press 3x10
    2) Incline Dumbbell press 3x10
    3) Dumbbell flat bench fly 3x10
    4) Dumbbell flat bench press 3 x10
    5) Seated dumbbell press 3x10
    6) Lateral raise 3x10
    7) Dumbbell Skull crusher 3x10
    8) Triceps pushdown 3x10

    Workout 2
    1) Bench Press 3x10
    2) Incline Bench press 3x10
    3) Standing fly’s 3x10
    4) Decline dumbbell press 3 x10
    5) Standing dumbbell press 3x10
    6) Leaning Lateral raise 3x10
    7) Single hand dumbbell 3x10
    8) Triceps pushback 3x10

    Day 2 – Back/Biceps/Abs
    Workout 1
    1) Deadlift 3x10
    2) Barbell Row 3x10
    3) T-rod 3x10
    4) Chest supported single hand row 3x10
    5) Barbell curl 3x10
    6) Incline Dumbbell Curl 3x10

    Workout 2
    1) Deadlift 3x10
    2) Barbell Row 3x10
    3) T-rod 3x10
    4) Chest supported single hand row 3x10
    5) Barbell curl 3x10
    6) Crossbody hammer curl 3x10
    7) Abs

    Day 3 – Hamstring/Quads and Calves


    Workout 1
    1) Weighted Squats 3x10
    2) Romanian Deadlift 3x10
    3) Lunges 3x10
    4) Leg extension 3x10
    5) Calf raises 3x10
    6) Second half of exercise video

    Workout 2
    1) First half of video.

    Day 4- Stretch and Abs


    Workout 1
    1) Stretch

    Workout 2
    1) Abs

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