Would you mind listing the four compound exercises you usually do please?
Pullups use your lats and biceps primarily, while also recruiting your deltoids, rhomboids, and core.
When performed correctly, squats are an extremely safe exercise. The primary muscles involved include the gluteus maximus, hip flexors, and quadriceps. Your abdominal muscles, calves, hamstrings, and lower back also get a good workout.
Incline barbell bench press
The pectoralis major muscle is comprised of a clavicular and a sternocostal head (upper and lower pec). The purpose of the incline press is to focus more of the work on the upper pecs. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles.
The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move.
I superset the first two for 3 sets and aim for 8 reps
I superset the second two for 3 sets and aim for 8 reps
Once I reach 8 reps for each set then I evaluate. I will either
repeat the same weight next session to ensure perfect form
increase the weight by 10%
or substitute with a different but similar move next session ie instead of barbell back squats do dumbbell Bulgarian split squats
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