No time for the gym?
Make gains, not excuses!
These 5 Compound Exercises will transform your body in no time
= Thread =
Make gains, not excuses!
These 5 Compound Exercises will transform your body in no time
= Thread =
Do you want to pack on some muscle?
Drop fat and get in amazing shape?
But can't afford to spend hours in the gym?
Compound exercises are the answer!
Compounds are a movement that targets multiple muscle groups at once.
This saves time and also yields better results...
Drop fat and get in amazing shape?
But can't afford to spend hours in the gym?
Compound exercises are the answer!
Compounds are a movement that targets multiple muscle groups at once.
This saves time and also yields better results...
Compound Exercise Benefits:
• Increase Strength
• Strengthen Bones
• Build More Muscle
• Burn More Calories
• Boost Testosterone
• Improve Coordination
• Increase Strength
• Strengthen Bones
• Build More Muscle
• Burn More Calories
• Boost Testosterone
• Improve Coordination
1. Back Squat
The king compound for leg mass!
Develops your:
- Glutes
- Quads
- Hamstrings
- Calves
- Core
Aim to get parallel to the ground each rep
Variation: Front Squat, Goblet Squat, Hack Squat
The king compound for leg mass!
Develops your:
- Glutes
- Quads
- Hamstrings
- Calves
- Core
Aim to get parallel to the ground each rep
Variation: Front Squat, Goblet Squat, Hack Squat
2. Romanian Deadlift
This compound will develop your entire posterior chain
Develops:
- Erector spinae
- Glutes
- Hamstrings
- Adductors magus
- Calves
- Traps
- Forearms
Slow and controlled movements!
Do not arch your back!
Variations: Deadlift, Single leg deads
This compound will develop your entire posterior chain
Develops:
- Erector spinae
- Glutes
- Hamstrings
- Adductors magus
- Calves
- Traps
- Forearms
Slow and controlled movements!
Do not arch your back!
Variations: Deadlift, Single leg deads
3. Supported T-Bar Rows
Focuses on a muscular and strong back!
Develops your:
- Lats
- Traps
- Rhomboids
- Posterior Delts
- Stability and Core
Pull back with your elbows on squeeze on every contraction!
Variations: Bent Over Row, Single Arm Row, Cable Row
Focuses on a muscular and strong back!
Develops your:
- Lats
- Traps
- Rhomboids
- Posterior Delts
- Stability and Core
Pull back with your elbows on squeeze on every contraction!
Variations: Bent Over Row, Single Arm Row, Cable Row
4. Bench Press
The go-to upper body builder!
Hits your:
- Chest
- Shoulders
- Triceps
- Core
Lower carefully to your sternum
Squeeze your chest at the top of the movement
Variations: Incline Press, Decline Press, Dips, Machine Press
The go-to upper body builder!
Hits your:
- Chest
- Shoulders
- Triceps
- Core
Lower carefully to your sternum
Squeeze your chest at the top of the movement
Variations: Incline Press, Decline Press, Dips, Machine Press
5. Pull Ups
The great body weight movement which adds width and aesthetics to your upper body
Develops your:
- Back
- Traps
- Shoulders
- Biceps
- Core
- Forearms
Use a full range of motion
*Do slow negatives if too hard
Variations: Lat Pull Downs, Pull overs
The great body weight movement which adds width and aesthetics to your upper body
Develops your:
- Back
- Traps
- Shoulders
- Biceps
- Core
- Forearms
Use a full range of motion
*Do slow negatives if too hard
Variations: Lat Pull Downs, Pull overs
6. Overhead Press
Build those shoulders and get that width to your V Shape Physique!
Hits your:
- Chest
- Shoulders
- Triceps
- Traps
Use a full range of motion!
Variations: Dumbbell press, Arnold press, Behind the Neck Press
Build those shoulders and get that width to your V Shape Physique!
Hits your:
- Chest
- Shoulders
- Triceps
- Traps
Use a full range of motion!
Variations: Dumbbell press, Arnold press, Behind the Neck Press
Put this together into effective but time-efficient workouts
Example:
1. Choose one Push, one Pull and one Leg exercise
2. Do 4 sets each of 8-12 reps with a 90sec rest
3. Track your results
4. Do Steps 1-3 two more times with different exercises to create 3 workouts
Example:
1. Choose one Push, one Pull and one Leg exercise
2. Do 4 sets each of 8-12 reps with a 90sec rest
3. Track your results
4. Do Steps 1-3 two more times with different exercises to create 3 workouts
Put these together into a weekly program
Monday - Workout 1
Wednesday - Workout 2
Friday - Workout 3
These workouts should take no more than 30-40 minutes
Each week try and add extra reps, then extra weight and over time more frequency to keep progressing
Monday - Workout 1
Wednesday - Workout 2
Friday - Workout 3
These workouts should take no more than 30-40 minutes
Each week try and add extra reps, then extra weight and over time more frequency to keep progressing
Want to progress even faster?
- Eat high protein
- Drink 3-4L of water/day
- Eat nutrient-dense foods
- Sleep 7-8 hours/day
Do this consistently for massive results!
It is not as hard as you think!
- Eat high protein
- Drink 3-4L of water/day
- Eat nutrient-dense foods
- Sleep 7-8 hours/day
Do this consistently for massive results!
It is not as hard as you think!
PS.
Are you tired of being overweight?
No time?
No energy?
No worries!
Grab my free Foundations to Fat Loss Program and eBook to learn the keys to dropping 20 pounds and changing your life!
karlf2fcoaching.kartra.com
Are you tired of being overweight?
No time?
No energy?
No worries!
Grab my free Foundations to Fat Loss Program and eBook to learn the keys to dropping 20 pounds and changing your life!
karlf2fcoaching.kartra.com
PPS
Want to change your life?
Check out this limited offer
✔️Training
✔️Nutrition
✔️Accountability
✔️Coaching
Sign up for the ultimate health Kickstarter you can do at home in under 2 hours/week!
$854 of free value!
Check it out here: karlf2fcoaching.kartra.com
Want to change your life?
Check out this limited offer
✔️Training
✔️Nutrition
✔️Accountability
✔️Coaching
Sign up for the ultimate health Kickstarter you can do at home in under 2 hours/week!
$854 of free value!
Check it out here: karlf2fcoaching.kartra.com
Thanks for reading!
If you enjoyed this thread, follow me
@V_ShapeFitness and retweet the first tweet
I'm here to help you:
• Shred Fat
• Pile on Muscle
• Improve your performance
Have an awesome day!
If you enjoyed this thread, follow me
@V_ShapeFitness and retweet the first tweet
I'm here to help you:
• Shred Fat
• Pile on Muscle
• Improve your performance
Have an awesome day!
P.S.
I’m looking for TWO MEN who want to:
- Drop over 20lbs
- Build Muscle
- Boost Confidence
in 90 days guaranteed!
Just 2 hours/week
Not cheap but will change your life!
or DM 'YES' for info
I’m looking for TWO MEN who want to:
- Drop over 20lbs
- Build Muscle
- Boost Confidence
in 90 days guaranteed!
Just 2 hours/week
Not cheap but will change your life!
or DM 'YES' for info
Loading suggestions...