Compound workout

Baraki · 09-25-2007, 05:12 PM

Hi!

I have been looking around for some hints and tips on compound training, but I can't seem to find what I need.
Currently I am:

Age: 18
BF: 10%
Weight: 77kg
Height: 182cm.
Training for 1,5 to 2 years.

Wanted a compound workout for a 3-day split, maybe a 4-day. But I'm not sure what to take into consideration, like should I train both upper and lower at the same time or seperate.

And yes, I read the entire sticky post about compound vs. isolation, but I still had some doubts, which I hope you can help me with.

Feel a little embarresed to ask, since I feel the answers are in the text, but I still ask

Alright, thanks!

**kenney** · 09-25-2007, 05:45 PM

ok here goes for a 3day split:
Monday - Legs: Squats, Leg Extensions, Standing Calf Raises, Hamstring Extension (not sure if thats what they are called!) and Lunges

Wednesday - Back, Biceps, Delts abd Abs: Bent Over Barbell Rows, One Arm Dumbell Rows, Seated Cable Rows, Hammer Curls, Preacher Curls, Lateral Raises, Bent Over Lateral Raises and whatever you feel for Abs

Friday - Chest, Triceps and Traps: Bench Press, Dumbell Flys, Overhead Tricep Extension, Tricep Pulldown, Barbell Shrugs and Upright Rows

Baraki · 09-25-2007, 05:52 PM

Thanks for the feedback :)

If anyone else has any suggestions, I'm always open to new ideas.

**rIPPDUP** · 09-25-2007, 05:57 PM

for a 3 day split

day 1: chest/tri's 5 exercises per bodypart 1 warmup set and 3 working sets per exercise 10 reps each set

day 2: back/shoulders same as above

day 3: legs/bi's same as above

projekt0 · 09-25-2007, 07:42 PM

2 day split...most people dont like these but personally i think they're great if you like to change things up for a while

mon: chest, legs, triceps
tues: back, biceps, shoulders
weds: off
thurs: chest, legs, triceps
Fri: back, biceps, shoulders
sat: off
sun: off

bulk then cut · 09-25-2007, 11:35 PM

thats actualy an interesting one projekt, i should try that, except mayb 2 extra days rest

breezyn9 · 09-26-2007, 05:19 AM

Quote:

Originally Posted by projekt0

2 day split...most people dont like these but personally i think they're great if you like to change things up for a while

mon: chest, legs, triceps
tues: back, biceps, shoulders
weds: off
thurs: chest, legs, triceps
Fri: back, biceps, shoulders
sat: off
sun: off

This sounds a pretty good idea to be fair. Should also try doing own body weight stuff such as pull ups and hand stand press ups for the shoulders!

projekt0 · 09-27-2007, 04:30 PM

i dont do much bodyweight exercises for shoulders, but I LOVE pullups! they work wonders. my back got significantly wider once i started doing them.