Heavy Metal: Phase 4 Compound Week 1

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 1

Focus: Compound Exercises

The format goes like this.

Weighted Compound Group 6 reps

1 minute of jump rope

1 minute of circuit exercise

Any questions?

Here is the routine

Clean & 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 Knee Slap Jack

Station 2: Jack Plank Jack

Station 3: Push Ups with kick through

Station 4: Walking Lunges

Station 5: Hip Thruster

Station 6: Back Fly in Front T