Workout #7 - The 5 Major Compound Lifts

This week's workout focuses on volume in the 5 major compound lifts.  Perform the workout two to three times this week. Rest as much as needed throughout the workout.

This workout is great for periodically shocking the body; especially when you have been doing the same type of workouts for an extended period of time.

Warm-up and Mobility Work:

  1. 10 - 15 Mins of Cardio (Your Choice)

  2. Neck, Arm, and Hip Circles

  3. Russian Twists - 5 Sets of 20 Reps

  4. Bicycle Crunches - 5 Sets of 20 Reps (10 ES)

Main Workout:

Note:  Use the implement of your choice for each exercise; i.e., kettlebells, dumbbells, cable machine, or barbell.

  1. Flat Bench Press - 5 Sets of 10 - 12 Reps

  2. Rows - 5 Sets of 10-12 Reps

  3. Squats - 5 Sets of 10-12 Reps

  4. Overhead Press - 5 Sets of 10-12 Reps

  5. Straight Leg Dead Lift - 5 Sets of 10- 12 Reps

Note: Drink plenty of water before, during, and after your workout. 

Workout 7 - 5 Major Compound Lifts

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