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4 day Compound Sets for Shred Program

By Myworkouts

Experience
Intermediate (2-3 years)
Time
28 minutes/day | 4 days/week
Good for
Fat Loss
Equipment
Barbell, Squat Rack, Bodyweight, 2 x Dumbbell, Lying Leg Curl Machine, 45 Degree Leg Press Machine, Flat Bench, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Leg Extension Machine, Weight Plate, Seated Calf Raise Machine, Jump Rope, Loop Bands, Pull up bar, Incline Bench, Rope Cable Machine, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Lower Body

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Circuit
Barbell Back Squat▶
1. Barbell Back Squat
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Squat▶
1. Bodyweight Squat
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Stiff-Legged Dumbbell Deadlift▶
2. Stiff-Legged Dumbbell Deadlift
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls▶
2. Lying Leg Curls
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
45 Degree Leg Press▶
3. 45 Degree Leg Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Reverse Lunge▶
3. Bodyweight Reverse Lunge
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Upper Body

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Circuit
Barbell Bench Press▶
1. Barbell Bench Press
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up▶
1. Push-up
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bent Over Barbell Row▶
2. Bent Over Barbell Row
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Inverted Row▶
2. Inverted Row
4 sets, 12-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lateral Raise▶
3. Dumbbell Lateral Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3. Front Two-Dumbbell Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise▶
3. Rear Delt Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell 21s▶
4. Barbell 21s
3 sets, 1 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Low Pulley Overhead Tricep Extension▶
5. Seated Low Pulley Overhead Tricep Extension
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Thursday - Lower Body

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Circuit
Barbell Deadlift▶
1. Barbell Deadlift
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Straight Leg Toe Touch (Floor Toe Reach)▶
1. Straight Leg Toe Touch (Floor Toe Reach)
4 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Front Squat (weightlifting style)▶
2. Barbell Front Squat (weightlifting style)
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Side Lunge▶
2. Bodyweight Side Lunge
3 sets, 10 reps, (rest 60s)
Each side
Time between exercises: 60s
Show Alternative Exercises
Circuit
Leg Extensions▶
3. Leg Extensions
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls▶
3. Lying Leg Curls
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit

No media available

4. Barbell Standing Leg Calf Raise
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
4. Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jump Rope: Basic Hop▶
4. Jump Rope: Basic Hop
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Upper Body

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

Date Created: Fri Oct 15 2021 19:08:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:08:01 GMT+0000 (Coordinated Universal Time)

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