sat · may 9
full body compound focus workout
architect · sat's build
full body compound focus workout
16 exercises · 60 min
A session emphasizing heavy compound lifts for full body strength development.
warm-up
01
bird dog
2 × 30 time · rest none
wu
02
push-ups
2 × 30 time · rest none
wu
03
kettlebell halo
2 × 30 time · rest none
wu
04
goblet squat
2 × 30 time · rest none
wu
main
01
barbell back squat
4 × 6 · 85% · rest 120s
02
barbell flat bench press
4 × 6 · 85% · rest 120s
03
barbell pendlay row
4 × 8 · 80% · rest 120s
04
dumbbell goblet squat
3 × 12 · moderate · rest none
a
05
dumbbell flat press
3 × 12 · moderate · rest none
a
06
barbell t-bar row (landmine)
3 × 10 · moderate · rest none
b
07
chin-up
3 × 10 · bodyweight · rest none
b
08
hanging leg raise
2 × 20 · bodyweight · rest none
f
09
forearm plank
2 × 30 time · rest none
f
cooldown
01
scorpion stretch
1 × 45 time · rest none
cd
02
cobra stretch
1 × 60 time · rest none
cd
03
child's pose
1 × 60 time · rest none
cd