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Intermediate Weightlifting Workout 

Compound Set Training


Compound sets are another method for increasing your training intensity. Compound set training is performing two sets for the same body part back-to-back without any rest. Let me give you an example. Let's say you are training your back. A compound set would be performing a set of chin-ups immediately followed by a set of barbell bent-over rows, which are both back exercises.

What are the Benefits of Compound Set Training?

1. Increased Training Intensity. Increasing your training intensity will force your body to adapt and grow.

2. Capillarization (expansion and multiplication of small blood vessels). The higher reps occurring from performing two sets back-to-back will cause capillarization, which leads to increased blood flow. The increase in blood to the area bring nutrients and anabolic hormones, all of which are conducive to muscle growth.

3. Time Efficiency. When you increase your intensity, the amount of time you workout has to decrease (by definition).

On to the actual weightlifting workout...

Workout #1 - Chest, Shoulders, Biceps
Exercise Sets Reps
Incline Dumbbell Bench Press to Dumbbell Flys (flat bench) 3 10
Decline Bench Press to Decline Dumbbell Flys 3 10
Cable Crossovers to Push-Ups 3 Crossovers: 10/Push-Ups to failure
Dumbbell Shoulder Press to Dumbbell Lateral Raises 3 10
Rear-Delt Flyes (on Incline Bench) to Barbell Upright Rows 3 10
Standing Barbell Curls to Concentration Curls 3 10
Hammer Curls to Bicep Curls (on Incline Bench) 3 10


Workout #2 - Back, Triceps and Abs
Exercise Sets Reps
Bent-Over Barbell Rows to One-Arm Machine Rows 3 10
Pull Ups to Reverse-Grip Machine Pulldown 3 10
T-Bar Rows to Seated Cable Rows 3 10
Machine Dips to Close-Grip Push-Ups
3 Dips: 10/Push-Ups to failure
Seated Dumbbell Overhead Extensions to Tricep Dips 2 Extensions: 10/Dips to failure
Rope Crunches (pulley machine) to Ab Crunches 3 Rope Crunch: 10/Crunch to failure
Ab Crunch (decline bench) to Hanging Leg Raises 2 to failure


Workout #3 - Legs (Quadriceps, Hamstrings, Calves)
Exercise Sets Reps
Leg Press to Sissy Squats 4 10
Hack Squats to Leg Extensions 4 10
Stiff-Legged Deadlifts to Drag Curls 4 10
Good Mornings to Hamstring Curls 4 10
Donkey Calf Raises to Standing Machine Calf Raises 3 10
Seated Calf Raises to Calf Raises (using Leg Press Machine) 3 10



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