Free personalized workout plan

4 day Compound Sets for Shred Program

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

59 minutes

Genders

Male

Goals

Fat Loss (Male)
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 s

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Equipment

Bands, Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

59 minutes

Genders

Male

Days per week

4 days

Goals

Fat Loss (Male)
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 s

Show More

Equipment

Bands, Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Tuesday - Upper Body

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ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets8 - 12 reps60s
1B. Push-up4 sets12 - 20 reps60s
2A. Bent Over Barbell Row4 sets8 - 12 reps60s
2B. Inverted Row
Inverted Row
4 sets12 - 20 reps60s
3A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 - 12 reps60s
3B. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
3 sets8 - 12 reps60s
3C. Rear Delt Raise3 sets8 - 12 reps60s
4A. Barbell Biceps Curl
Barbell Biceps Curl
3 sets7 reps60s
Bottom to Middle
4B. Barbell Biceps Curl
Barbell Biceps Curl
3 sets7 reps60s
Middle to Top
4C. Barbell Biceps Curl
Barbell Biceps Curl
3 sets7 reps60s
Bottom to Top Further explanation: https://www.muscleandfitness.com/workouts/arms-exercises/add-inches-your-biceps-21s
4D. Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Overhead Triceps Extension
3 sets8 - 12 reps60s

Date Created: 4/13/18, 8:54 AM


Last Updated: 9/12/20, 9:39 PM

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