Heavy Metal Compound : Week 4

We are on to the next phase of our Heavy Metal challenge. This round we will focus on compound exercises. In other words this means we will be combining two or more muscle groups or exercise into one for a more efficient and challenging workload.

Heavy Metal Phase 4 Week 4

Focus: Compound Exercises

The format goes like this.

Weighted Compound Group 6 reps

Followed by

1 minute of jump rope

1 minute of circuit exercise

Any questions?

Here is the routine

Clean & Press or Squat to OH Press

Chest Press

Weighted Rotational Squat

Deadlift

Sumo Squat to cable row

Dips

Pull Ups

6 reps for each exercise

Rope 1 min

Circuit 1 min

Station 1 Alt Side bend hopand

Station 2: Plank Jack to standing jack

Station 3: Coccyx Rows with a band

Station 4: Kneeling Round House Kicks

Station 5: Slow Tricep Push Ups

Station 6: Leg Drops to jack knife