Where can I find a list of compound excercises?

[BullDozer]

I tried the search button but all I got was random tidbits of certain ones was looking specifically for a list of them all and was wondering if anyone knew where to get one.

[Diab0lic]

Presses (dumbell or barbell - incline, flat, decline, military, close grip)

Rows (dumbell or barbell - seated, bent over, upright)

Chins or pull downs

Dips

Squats

Deads

That will get ya going.

[Heisman]

I'll make you one:

Chest:
Flat bench press
Incline bench press
Decline bench press
Leaning forward dips

Shoulders:
Military press
All types of cleans
Push presses/jerks

Triceps:
Close grip bench press
Dips

Back:
Deadlifts
All types of rows
Chinups/Pullups
All types of cleans/snatches

Biceps:
Chinups
Rows

Traps:
Power shrugs
All types of cleans
All types of deadlifts

Forearms:
All types of deadlifts
All types of cleans

Quads:
All types of squats
All types of deadlifts
Full and power cleans

Hamstrings:
All types of deadlifts (specifically stiff legged)
All types of squats (the lower the better)

Calves:
Power shrugs
All types of cleans


Other good isolation exercises:

Barbell and hammer curls (biceps)
Skullcrushers (triceps)
Laterals- side and bent over (shoulders)
Calf raises (calves)
Shrugs (traps)
Glute ham raises (hamstrings- may be compound but don't want to think through it)

[Orgoonian]

http://forum.bodybuilding.com/showth...hreadid=138288

[BullDozer]

i'm in the army and we do forced Physical Training en masse which ticks me off cause i had been training before i came into the army and it throws my routine into hell.

almost got placed into the fat boy program cause im like 30 pounds over but i passed my tape test (barely) so i'm cool for now but I got to get moving or **** will hit the fan.

I finally figured out that the army only does.

1) Abs
2) Pushups
3) Running

So I kinda have to develop a program of my own one that incorporates a full body workout for weeks when I don't get to do PT en mass and one for when I do have to do PT en mass. I figured I'd do Chin-Ups / Deadlifts and whatever else was lacking / looked over on those days.

If anyone remembers I was the one asking for advance on eating correctly in basic :P . What I basically did was ate a ****load so I wouldn't lose any mass. Drill Sargaents were on my ass a lot cause of my weight until they realized I was running with A group and smoke a lot of people on the track

[dookie1481]

Originally posted by Heisman
I'll make you one:

Chest:
Flat bench press
Incline bench press
Decline bench press
Leaning forward dips

Shoulders:
Military press
All types of cleans
Push presses/jerks

Triceps:
Close grip bench press
Dips

Back:
Deadlifts
All types of rows
Chinups/Pullups
All types of cleans/snatches

Biceps:
Chinups
Rows

Traps:
Power shrugs
All types of cleans
All types of deadlifts

Forearms:
All types of deadlifts
All types of cleans

Quads:
All types of squats
All types of deadlifts
Full and power cleans

Hamstrings:
All types of deadlifts (specifically stiff legged)
All types of squats (the lower the better)

Calves:
Power shrugs
All types of cleans


Other good isolation exercises:

Barbell and hammer curls (biceps)
Skullcrushers (triceps)
Laterals- side and bent over (shoulders)
Calf raises (calves)
Shrugs (traps)
Glute ham raises (hamstrings- may be compound but don't want to think through it)

I cannot believe that you, of all people, left Snatches off of that list.

[Heisman]

Originally posted by dookie1481
I cannot believe that you, of all people, left Snatches off of that list.

I have come to the conclusion (sadly) that the people around here cannot be trusted to even try snatches with light weight.

Too many instances of people asking questions about curls, pullups, dips, etc. I honestly don't think most people here can do snatches without injuring themselves.

[BullDozer]

thanks for the vote of confidence.

[Defiant1]

Originally posted by BullDozer
I tried the search button but all I got was random tidbits of certain ones was looking specifically for a list of them all and was wondering if anyone knew where to get one.

Be careful, because some "isolation" exercise are also basic exercises-like Shrugs, ALL calve raises, BB/DB curls, tricep extensions.

And some compounds are not basics, like pulldowns, cable rows(!) Smith machine versions are ...ehhhhh (waves hand like boat rocking).

[DiamondDelts]

Originally posted by Defiant1
Be careful, because some "isolation" exercise are also basic exercises-like Shrugs, ALL calve raises, BB/DB curls, tricep extensions.

And some compounds are not basics, like pulldowns, cable rows(!) Smith machine versions are ...ehhhhh (waves hand like boat rocking).