The 21-Day Rapid Fat Loss Blueprint PDF eBook Free Download Start Creating The Body Of Your Dreams eBook PDF | Page 34

Before moving on, you need to know which exercises to do. Your objective with this, and any workout, is
to maximize muscle recruitment. The best way to obtain that is by doing compound exercises.
Compound exercises work a focus muscle and one or more other muscles. Being that you have
multiple muscles working in concert, you are able to maximize muscle fiber recruitment, leading
to heavier weights being lifted and more size being gained.
You may also have heard these exercises referred to as “multi-joint exercises” because they activate more
than one joint. If you can, do compound exercises across the board for each muscle group. For example,
squats, step-ups and lunges all qualify as compound exercises for your legs and make good additions to
your workout.
If you include isolation exercises, do them last. Isolation exercises zero in on one muscle and they
activate single joints. If you do them first, you will tire yourself out and not be able to push hard
with your compound movements.
Here is an example routine of exercises to perform…
Chest/Back: Tris/Bis Shoulders/Legs
Barbell Bench Press
Dumbbell Pullovers
Cable Flys
Weighted Pull-ups
Bent-over EZ-bar Rows
Weighted Back Extensions Dumbbell Overhead Triceps
Extensions
EZ-bar Skullcrushers
Rope Pushdowns
Barbell Curls
Dumbbell Twist Curls
Preacher Bench Dumbbell
Concentration Curls Dumbbell Military Press
EZ-bar Upright Rows
Dumbbell Front Raises
Back Squats
Dumbbell Step-ups
Dumbbell Alternating Reverse
Lunges
PHENQ
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WORKOUT GUIDE

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