Alex Jones

01/27/2018
HLAC 2110
Compound Set for 1/30/18

Goal/Purpose: Focus on the latissimus dorsi, trapezius [middle and lower], and the deltoids [medial and
posterior] is primary in this workout.

Exercise set rep wt rest Reason

CS#1: Machine Assisted 2 6-10 60-80 - Latissimus Dorsi
Pull-Up

CS#1: Cable Close-Grip 2 6-10 40 2-3 min Latissimus Dorsi

Pulldown
Note: Without access to a cable machine at home, I am estimating the
weight and may adjust at time of exercise

CS#2: Barbell Bentover 2 6-10 45 - Trapezius

Row

CS#2: One Arm Cable 2 8-10 20-30 2-3 min Trapezius

Row
Note: Without access to a cable machine at home, I am estimating the
weight and may adjust at time of exercise

CS#3: Cable Lateral 2 4-6 10-20 - Medial Deltoid

Raise
Note: Without access to a cable machine at home, I am estimating the
weight and may adjust at time of exercise

CS#3: Lateral Fly 2 6-8 10. 2-3 min Medial Deltoid

*Compound set 4 if time

permits*

CS#4: DB Rear Delt Row 2 8-10 10- - Posterior Deltoid

CS#4: DB Lying Rear 2 10 5 2-3 min Posterior Deltoid

Delt Raise

*All weights given include multiple dumbbells and bar, if applicable.