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4 day Compound Sets for Shred Program

By Josh England

Experience
Intermediate (2-3 years)
Time
59 minutes/day | 4 days/week
Good for
Fat Loss
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Loop Bands, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day workout is designed to help you lose fat and build muscle using compound sets. Compound sets are like supersets, in that you perform exercises in pair with no rest in between. In compound sets, you perform two exercises that hammer the same muscle group to enhance the stimulation on your muscles. Eliminating rest time between each exercise will also keep your heart rate high and help you to burn more calories. With compound sets, intermediate lifters can burn fat while creating a great stimulus for muscle growth. 

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Monday - Lower Body

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1B. Bodyweight Squat
4 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
2A. Stiff-Legged Dumbbell Deadlift
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2B. Lying Leg Curls
4 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3A. 45 Degree Leg Press
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
3B. Bodyweight Reverse Lunge
3 sets, 10 reps, (rest 60s)
Each leg
Show Alternative Exercises

Tuesday - Upper Body

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1A. Barbell Bench Press
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1B. Push-up
4 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2A. Bent Over Barbell Row
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
2B. Inverted Row
4 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise▶
3A. Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3B. Front Two-Dumbbell Raise
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Rear Delt Raise▶
3C. Rear Delt Raise
3 sets, 8 - 12 reps, (rest 60s)
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Barbell 21s demonstrationPlay Barbell 21s demonstration
4. Barbell 21s
3 sets, 1 reps, (rest 60s)
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Seated Low Pulley Overhead Tricep Extension demonstrationPlay Seated Low Pulley Overhead Tricep Extension demonstration
5. Seated Low Pulley Overhead Tricep Extension
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Lower Body

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Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1A. Barbell Deadlift
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Straight Leg Toe Touch (Floor Toe Reach) demonstrationPlay Straight Leg Toe Touch (Floor Toe Reach) demonstration
1B. Straight Leg Toe Touch (Floor Toe Reach)
4 sets, 10 reps, (rest 60s)
Each leg
Show Alternative Exercises
Circuit
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
2A. Front Squat (Clean Grip)
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
2B. Bodyweight Side Lunge
3 sets, 10 reps, (rest 60s)
Each side
Show Alternative Exercises
Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
3A. Leg Extensions
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3B. Lying Leg Curls
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
4A. Barbell Standing Leg Calf Raise
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
4B. Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
4C. Jump Rope: Basic Hop
3 sets, 60s, (rest 60s)
Show Alternative Exercises

Friday - Upper Body

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Circuit
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
1A. Standing Dumbbell Press
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Band Pull Apart demonstrationPlay Band Pull Apart demonstration
1B. Band Pull Apart
4 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
2A. Bent Over Two-Dumbbell Row
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2B. Pull-up
4 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3A. Incline Dumbbell Press
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Fly On Incline Bench▶
3B. Dumbbell Fly On Incline Bench
4 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4A. Standing Dumbbell Biceps Curl
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
4B. Rope Tricep Extension
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/13/2018, UTC


Last Updated: 6/5/2021, UTC

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