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  • Compound Exercise 1 PDF

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    Matthew Bloomfield
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    The document lists 60 compound exercises organized into categories for different muscle groups. It includes exercises like the bench press, deadlift, squats, rows, and other full-body movements. The exercises are designed to help the reader achieve their fitness goals and create an effective workout routine.

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    The document lists 60 compound exercises organized into categories for different muscle groups. It includes exercises like the bench press, deadlift, squats, rows, and other full-body movements. The exercises are designed to help the reader achieve their fitness goals and create an effective workout routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    3K views6 pages

    Compound Exercise 1 PDF

    Uploaded by

    Matthew Bloomfield
    The document lists 60 compound exercises organized into categories for different muscle groups. It includes exercises like the bench press, deadlift, squats, rows, and other full-body movements. The exercises are designed to help the reader achieve their fitness goals and create an effective workout routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 6

    List of Compound Exercises

    List of All Compound Exercises (60 Workouts)

    The compound exercises I’ve included in this list are based on research and studies and will help you
    achieve your fitness goal.

    This compound exercise list also helps you create your workout routine according to your fitness
    goal.

    1. Barbell Deadlift

    2. Flat Bench Press

    3. Sumo Deadlift

    4. Barbell Back Squat

    5. Chin-ups

    6. Pull-ups

    7. Dips

    8. Close Grip Bench Press

    9. Dumbbell IYT Raises

    10. Dumbbell Press

    11. Burpee

    12. Hack Squat

    13. Dumbbell Pullover

    14. Landmine Press

    15. Barbell Drag Curl

    16. Squat Thrust

    17. Barbell Upright Row

    18. Single-Arm Dumbbell Row

    19. Face Pull

    20. Dumbbell Push-ups

    21. Plank

    22. Lat Pull-down

    23. Dumbbell Arnold Press


    24. Barbell Overhead Press

    25. Bulgarian Split Squat

    26. Clean and Press

    27. Romanian Deadlift

    28. Hanging Knee Raise

    29. Barbell Front Raises

    30. Dumbbell Squeeze Press

    31. Incline Bench Press

    32. Dumbbell Squat to Overhead Press

    33. Inverted Row

    34. Dumbbell Squat to Swing

    35. Dumbbell Deadlift to Upright Row

    36. Barbell Hip Thrust

    37. Weighted Glutes Bridges

    38. Preacher Curl

    39. Barbell Jammers

    40. Incline Triceps Rope Extension

    41. Barbell Front Squat to Overhead Press

    42. Hang Clean

    43. Kneeling Wood Chop

    44. Battle rope Waves

    45. Cable Pull to Press

    46. Push Jerk

    47. Dumbbell Push-up to Renegade Row

    48. Weighted Pull-ups

    49. The Barbell Lunge

    50. Dumbbell Man maker

    51. Dumbbell Surrenders

    52. Diamond Push-Ups

    53. Dumbbell Bent-Over Reverse Fly

    54. Barbell Skull Crusher


    55. Dumbbell Crossover Curl

    56. Dumbbell ZottomanCurl

    57. Ab wheel Rollout/Barbell Rollout

    58. Cable Crunches

    59. Mountain Climber

    60. Dumbbell Floor Press

    List of Compound Exercises for Each Body Part

    Leg/Lower Body

     Barbell Deadlift

     Barbell Squats

     Hack Squat

     Barbell Jammers

     Weighted Glutes Bridges

     Dumbbell Squat to Swing

     Barbell Romanian Deadlift

     Bulgarian Split Squat

     Squat Thrust

     Barbell Hip Thrust

     The Barbell Lunge

     Dumbbell Deadlift to Upright Row

     Barbell Front Squat to Overhead Press

    Related: An Ultimate Guide to the Dumbbell Leg Exercises

    Chest

     Bench Press

     Chest Dips

     Dumbbell Press

     Dumbbell Pullover

     Landmine Press

     Push-ups
     Incline Bench Press

     Dumbbell Squeeze Press

     Barbell Jammers

    Back

     Barbell Deadlift

     Pull-ups

     Dumbbell Rowing

     Lat Pulldown

     Chinups

     Inverted Rows

     Barbell Bent Over Row

     Barbell T Bar Row

     Dumbbell IYT Raises

     Barbell Upright Row

     Face Pull

     Dumbbell Bent Over Reverse Fly

    You may also like: Top 7 Back workout for mass gain

    Shoulder

     Dumbbell Arnold Press

     Barbell Overhead Press

     Barbell Front Raises

     Dumbbell IYT Raises

     Barbell Upright Row

     Face Pull

     Dumbbell Squat to Overhead Press

     Dumbbell Deadlift to Upright Row

     Dumbbell Bent-Over Reverse Fly

    Also read: The Top 10 Dumbbell Exercises For Shoulders


    Triceps

     Dips

     Close Grip Bench Press

     Incline Triceps Rope Extension

     Dumbbell Squeeze Press

     Diamond Push-Ups

     Barbell Skull Crusher

     Dumbbell Floor Press

    Also check out: 10 Best Dumbbell Triceps Exercises For Bigger Arms

    Biceps

     Chin-ups

     Barbell Drag Curl

     Preacher Curl

     Dumbbell Crossover Curl

     Dumbbell Zottoman Curl

    Related: The 10 Best Dumbbell Biceps Workout for Stronger Arms

    Abs and Oblique

     Planks

     Hanging Raise (Knee and Leg)

     Kneeling Wood Chop

     Ab wheel Rollout/Barbell Rollout

     Cable Crunches

     Mountain Climber

     Windshield Wiper

    Also read: Best Pull-up bar ab workout

    Full Body/Integrated Compound Workout List

     Burpee

     Clean and Press

     Hang Clean
     Battle rope Waves

     Cable pull to press

     Push Jerk

     Dumbbell Push-up to Renegade Row

     Barbell Push Press

    List of Bodyweight Compound Exercises to do at Home

     Burpee

     Squat Thrust

     Push-ups

     Chair Dips

     Pistol Squat

     Goblet Squat

     Diamond Push-Ups

     Mountain Climber

     Windshield Wiper

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