Compound Workout

Dips

Main Muscles Targeted: Pectorals, anterior deltoids, triceps.

Workout: 5 sets 8-10 reps (Tempo – 3/1/1)

Performance Tips: When the focus is to target the pectorals, lean the torso forward about 45 degrees throughout the set, and make sure to get a full stretch at the midpoint of every rep. For greater triceps recruitment, keep the torso straight, and lower to a point where your upper arms are just slightly past parallel to the floor.

Barbell Squat

Main Muscles Targeted: Quads, hamstrings, glutes, hips, lower back.

Workout: 5 sets 8-10 reps (Tempo – 4/0/1)

Performance Tips: Make sure to keep your head up, lower back slightly arched, and the bar set securely on the traps. Squat slowly and with total control to a position where the thighs drop just below parallel to the ground. Use 10 lb. plates under your heels if your calves lack flexibility.

Barbell Bent Row

Main Muscles Targeted: Lats, traps, rhomboids, lower back.

Workout: 5 sets 8-10 reps (Tempo – 3/1/1/1)

Performance Tips: Keep the knees slightly bent to help support and create stability in the lower back. Bend the torso to an angle between 70 and 90 degrees. (Note: Every bodybuilder has a “sweet-spot” angle where they feel the most comfortable and stable). Pull the bar to the belly button to activate the lats to a greater degree and closer to the chest to hit more of the mid- and upper-back musculature. Additionally, an overhand grip will tend to create more activation of the mid-back musculature, while an underhand grip will stimulate the lats to a greater degree.