Full Body - Compound Strength
Building on your recent lower-body focused sessions, this routine incorporates heavy compound movements for the chest and back while maintaining high volume for your quads and glutes.
Warmup
(3)Treadmill Power Walk
Walk at a brisk pace with a slight incline to elevate heart rate and prepare joints.
Leg Swings
Hold a rack for balance and swing each leg forward and backward through a full range of motion.
Arm Circles and Scapular Glides
Rotate arms in large circles then perform shoulder blade squeezes to prep chest and back muscles.
Main Workout
(5)Barbell Back Squat
Place bar on upper traps, descend until thighs are parallel to floor, then drive through heels to stand.
Barbell Bench Press
Lower the bar slowly to mid-chest, then press upward forcefully while keeping feet planted.
Bent Over Barbell Row
Hinge at hips to 45 degrees, keep back flat, and pull the bar toward your lower abdomen.
Dumbbell Walking Lunges
Take a large step forward and drop the back knee toward the ground; alternate legs while moving forward.
Weighted Plank
Hold a standard plank position with a weight plate balanced on your lower back to increase core tension.
Cooldown
(3)Cobra Stretch
Lie face down and press chest up with hands to stretch the abdominal wall and chest.
Standing Quad Stretch
Pull one heel toward your glute while standing tall to release tension in the quads.
Child's Pose
Sit back on your heels and reach arms forward to stretch the lats and lower back.