CMPND The Lifters App

Your next Bi's & Tri's workout 👇

1a. Barbell Curls 3x8-12
1b. Close Grip Barbell Bench Press 3x8-12
2. Machine Preacher Curls 2x8-12
3. Overhead Tricep Extension 2x8-12
4. Alternate Dumbbell Curls 2x8 each arm
5. Cable Tricep Pushdowns 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Legs workout 👇

Donkey Calf Raises 3x6-10
Hack Squats 3x6-10
Romanian Deadlifts 3x6-10
Leg Extensions 2x10-12
Lying Hamstring Curls 2x10-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Chest & Tri's workout 👇

Flat Barbell Bench Press 4x4-8
Machine Incline Chest Press 3x8-12
Weighted Dips (Tricep Focus) 3x8-12
Pec Deck 2x8-12
Cable Overhead Tricep Extensions 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Back workout 👇

T-Bar Rows 4x4-8
Seated Cable Rows 3x8-12
Single Arm Lat Pulldowns 2x8 each arm
Dumbbell Rear Delt Flys 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Bi's & Tri's workout 👇

1a. EZ Bar Bicep Curls 4x6-10
1b. Weighted Dips 4x6-10
2. Machine Preacher Curl 2x8-12
3. EZ Bar Skull Crushers 2x8-12
4a. Dumbbell Hammer Curls 2x8-12
4b. Cable Tricep Pushdowns 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Back & Bi's workout 👇

Weighted Pull-Ups 3x6-10
Single Arm Dumbbell Rows 2x6-10 each arm
EZ Bar Curls 3x8-10
Machine Preacher Curls 2x8-12
Rear Delt Machine Flys 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Legs workout 👇

Leg Press 4x4-6
Weighted Hyperextensions 3x6-10
Standing Calf Raises 4x6-10
Leg Extensions 3x8-12
Lying Hamstring Curls 3x8-12

Download CMPND today - link in bio
Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Shoulders workout 👇

DUMBBELL ONLY*

Seated Dumbbell Shoulder Press 3x6-10
Dumbbell Lateral Raises 3x6-10
Bent Over Dumbbell Rear Delt Fly 3x6-10

Download CMPND today - link in bio
Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Pull workout 👇

Barbell Bent Over Rows 3x4-8
Weighted Chin-Ups 2x4-8
Preacher Curls 3x8-12
Cable Rope Hammer Curls 2x8-12
Rear Delt Machine Fly 3x8-12

Download CMPND today - link in bio
Full programmes, Workout Templates, Double Progression & Easy Tracking