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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

59 minutes

Genders

Male

Days per week

4 days

Goals

Fat Loss (Male)

Description

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Lower Body

Day 2: Tuesday - Upper Body

Day 3: Rest

Day 4: Thursday - Lower Body

Day 5: Friday - Upper Body

Day 6: Rest

Day 7: Rest

Week 1

Monday - Lower Body

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Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	8 - 12 reps	60s
1B. Bodyweight Squat Prisoner Squat by David Kimmerle	4 sets	12 - 20 reps	60s
2A. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	4 sets	8 - 12 reps	60s
2B. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	12 - 20 reps	60s
3A. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	8 - 12 reps	60s
3B. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	3 sets	3 reps	60s	Each leg

Tuesday - Upper Body

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Exercise	Sets	Reps	Rest	Notes
1A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	8 - 12 reps	60s
1B. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	12 - 20 reps	60s
2A. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	8 - 12 reps	60s
2B. Inverted Row ▶	4 sets	12 - 20 reps	60s
3A. Dumbbell Lateral Raise ▶	3 sets	8 - 12 reps	60s
3B. Front Two-Dumbbell Raise ▶	3 sets	8 - 12 reps	60s
3C. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	8 - 12 reps	60s
4A. Barbell Biceps Curl ▶	3 sets	7 reps	60s	Bottom to Middle
4B. Barbell Biceps Curl ▶	3 sets	7 reps	60s	Middle to Top
4C. Barbell Biceps Curl ▶	3 sets	7 reps	60s	Bottom to Top Further explanation: https://www.muscleandfitness.com/workouts/arms-exercises/add-inches-your-biceps-21s
4D. Seated Dumbbell Overhead Triceps Extension ▶	3 sets	8 - 12 reps	60s

Thursday - Lower Body

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Exercise	Sets	Reps	Rest	Notes
1A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	8 - 12 reps	60s
1B. Straight Leg Toe Touch (Floor Toe Reach) Lying Toe Touches by Avid Fitness	4 sets	10 reps	60s	Each leg
2A. Front Squat (Clean Grip) ▶	3 sets	8 - 12 reps	60s
2B. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	10 reps	60s	Each side
3A. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	8 - 12 reps	60s
3B. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	8 - 12 reps	60s
4A. Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise by Vara Unik	3 sets	20 reps	60s
4B. Seated Calf Raise Machine ▶	3 sets	20 reps	60s
4C. Jump Rope: Basic Hop ▶	3 sets	60s	60s

Friday - Upper Body

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Exercise	Sets	Reps	Rest
1A. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	4 sets	8 - 12 reps	60s
1B. Band Pull Apart Pull Apart Tight Shoulders w/ This BJJ Warm-up \| Mobillity Training ft. Billy Edelen by moBILLity - Billy Edelen	4 sets	12 - 20 reps	60s
2A. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	8 - 12 reps	60s
2B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	12 - 20 reps	60s
3A. Incline Dumbbell Press ▶	4 sets	8 - 12 reps	60s
3B. Dumbbell Fly On Incline Bench ▶	4 sets	12 - 20 reps	60s
4A. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	8 - 12 reps	60s
4B. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	3 sets	8 - 12 reps	60s