Are you working out but not getting the results you want? Do you want to get shredded? In this following article, we’ll discuss 6 unique compound workouts to help you develop muscle gains.
You don’t need to workout every day. You should workout every other day so that your muscles can recover. Ideally 3 times a week is great for beginners. As you feel yourself getting stronger either add more sets, reps or time to make your workout more difficult.
What makes these 6 exercises unique is that they are compound exercises. We’re taking the most impactful exercises and combining them for a more profound outcome. You can do these following exercises starting with 5 sets in a within a 30 second. These are to be done continuously without breaks until you finish them all. Once you’ve completed all of the exercises you take a 2-minute break allowing your muscles to rest before beginning your next set.
1. Workout One (PECTORALIS MAJOR)
Dumbbell Flies then go directly into Push-Ups
Dumbbell Incline Bench Presses then go directly into Decline Push-Ups
Dumbbell Incline Flies then go directly into Pike Push-Ups
2. Workout Two (RECTUS ABDOMINIS and OBLIQUES)
Weighted crunches then go directly into 10 Ab Stretches
Sit-Ups then go directly into crunches
Front Planks then go directly into Side Planks (both sides)
3. Workout Three (ERECTOR SPINAE)
Barbell Deadlifts then go directly into Alternating Superman
Pelvic Thrusts then go directly into Alternating Superman On All 4’s (A.K.A Bird Dog)
Barbell Sumo Deadlifts then go directly into Rear Decline Bridges
4. Workout Four (GLUTEUS MAXIMUS and GLUTEUS MEDIUS)
Barbell Hip Thrusts then go directly into Lunges
Dumbbell Rear Lunges then go directly into Glute Stretches
Dumbbell Lunges then go directly into Lying Crossover Stretches
5. Workout Five (LATISSIMUS DORSI)
Barbell Pullovers then go directly into Bent-Over Lat Stretches
Pull-Ups then go directly into Chin-Ups
Close Grip Pull-Ups then go directly into Rear Pull-ups
6. Workout Six (ADDUCTORS and QUADRICEPS)
Sumo Squat Stretches then go directly into Butterfly Stretches
Quad Stretches then go directly into Squats
Barbell Side Lunges then go directly into Single Leg Squats
It should be noted that exercise alone won’t garner the results you desire. You have to use these exercises in conjunction with the proper diet. Nourishment is very important to muscle growth. Don’t forget a very important factor is water. Make sure you consume enough water (8 glasses a day) throughout the day.
Following this formula, you will begin to feel stronger. Be persistent and remember that hard work and dedication is key. Very quickly you’ll see your body transform into the one you want.