Flex Fitness

Workout Summary

Main Goal: Build Muscle

Workout Type: Split

1 Program Duration: 6 weeks Days per Week: 4 Time per Workout: 30-45 minutes Equipment Required: Barbell, Bodyweight, Cables, Dumbbells Target Gender: Male & Female Author M&S Writers Workout PDF Download Workout Workout Description Add a bit of variety into your workout routine by just using the big compound movements. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle group. Compound exercises are the biggest muscle builders. Cycle this workout into your normal routine to add some variety. There are also a more compounds that I didn't add, so swap things up!

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Barbell Bench Press	4	12
Incline Dumbbell Bench Press	4	10

Tricep
Exercise	Sets	Reps
Close Grip Bench Press	4	8
Dips	4	MAX

Tuesday - Legs and Abs
Legs
Exercise	Sets	Reps
Squats	4	12,10,8,6
Dumbbell Lunges	4	12,10,8,6
Stiff Leg Deadlift	4	8 each leg
Abs
Exercise	Sets	Reps
Lying Floor Leg Raise With Crunch	5	20
Notes
Increase weight on each set of squats and deadlifts Crunch: Lay on the floor, holding a small weight above your head. Bring your legs and arms up until they almost touch. Slowly lower down to 1 inch of the floor
Wednesday: Rest Day

Thursday - Back and Biceps
Back
Exercise	Sets	Reps
Wide Grip Pull up	4	12
Chin Ups	4	10
Bent Over Barbell Rows	4	12
Cable row	4	10
Notes
If you can't complete all the reps for pullups, complete the set with negatives (jump up and lower yourself down slowly). If you can not do pullups, use lat pull down. All these exercises work the biceps and back.
Friday - Shoulders, Traps and Abs
Shoulders	Sets	Reps
Military Press	4	12,10,8,6
Alternate Arm Seated Dumbbell Press	4	10
Shrugs	4	8
Upright rows	4	12
Abs	Sets	Reps
Abdominal Air Bike	5	20
Saturday and Sunday: Rest Days

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