David laid’s compounds

**David Laid's Compounds: 10-Week Strength Program**

Unlock your strength potential with this comprehensive 10-week program designed for serious lifters. With 40 sessions spread across the weeks, you'll focus on compound movements that engage multiple muscle groups, enhancing overall power and stability. Each workout targets key muscle groups with a mix of dumbbell and barbell exercises, ensuring a balanced approach to strength training. Get ready to push your limits and achieve impressive results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Bench Press (Dumbbell)

Squat (Barbell)

Standing Calf Raise

Compound pushes

Hammer Curl (Dumbbell)

Lat Pulldown

Dumbbell Row

Bent Over Row (Barbell)

Lying Leg Curl

Romanian Deadlift (Dumbbell)

Compound pulls

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Cable)

Chest Fly (Cable)

Lunge (Dumbbell)

Chest Supported Row (Dumbbell)

Decline Crunch (Weighted)

Push day

Leg Extension

Bicep Curl (Cable)

Underhand Lat Pulldown

Face Pull

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Pull day 

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