What are compound exercises?
A compound exercise is one that uses more than one muscle group to lift a weight. For example, a deadlift – lifting a barbell off the floor – targets muscles in your thighs, glutes, abs, lower back, upper back and forearms. By using so many muscles, compound moves can encourage the body's hormonal system to build muscle mass.
How do these workouts work?
Recruiting as many muscles as possible at the start of the workout makes sure that the energy stored in your muscles goes towards putting microscopic tears into their fibres. And the single-joint moves at the end of the workouts target any remaining fibres. These are subsequently repaired and grow after the workout.
Workout A: Chest And Back
Target your chest and back with a mix of compound and single joint moves in this muscle-building workout routine that will help you see results in four weeks.
1 Dumbbell bench press
Sets 3 Reps 10
Target chest, triceps
- Position yourself on your back on the bench holding dumbbells by your shoulders.
- Press the weights straight up and keep your back flat.
- Lower back to the start.
2 Wide-grip cable row
Sets 3 Reps 10
Target upper back, lats
- Sit at a horizontal cable machine, place your feet on the foot pads and take a wide grip on the attachment.
- Keep your head, back and spine neutrally aligned, with your chest elevated and core engaged.
- With a small bend in your knees, pull the attachment in towards your body to just below the naval, keeping the elbows in and shoulder blades retracted throughout.
3 Dumbbell pull-over
Sets 3 Reps 10
Target chest, lats
- Lie on your back on a bench holding a dumbbell above your head with both hands.
- Slowly lower the weight in an arc behind your head.
- Return to the start.
4 Lat pull-down
Sets 3 Reps 10
Target lats, forearms
- Sit at the lat pull-down machine, take a wide grip on the bar.
- Keep your torso still as you slowly lower and raise the bar.
5 Incline press-up
Sets 2 Reps 10
Target chest, core
- Place your hands on a bench and your feet on the floor, with your body at a 45° angle.
- Lower all the way to the bench to target your lower chest.
6 Dorsal raise with shoulder rotation
Sets 2 Reps 10
Target lower back
- Lie face down with your arms in a T shape.
- Raise your arms and chest off the floor, turning your thumbs to the ceiling at the top of the move and squeezing your shoulder blades together.
- Lower slowly back to the start, keeping your arms off the floor between reps.
Workout B: Legs And Abs
Target your legs and abs with a clever mix of compound and single joint moves in this muscle-building workout.
1 Romanian deadlift
Sets 3 Reps 10
Target hamstrings, glutes
- Start off standing with the bar in your hands.
- Bend over at the hips, not the waist, and slowly slide the bar down your shins. Keep a slight bend in your knees and a straight back.
- When you feel a slight stretch in your hamstrings drive your hips forwards and use your hamstrings to push back up to the start.
2 Smith squat
Sets 3 Reps 10
Target quads, glutes
- Check this Smith squat form guide and set up the Smith machine.
- Lower until your thighs are level with the floor.
3 Lateral lunge
Sets 2 Reps 10 each side
Target adductors
- Stand holding dumbbells by your sides.
- Perform a lateral lunge by stepping to one side. Make sure you keep your torso upright.
4 Bulgarian split squat
Sets 2 Reps 8 each side
Target quads, glutes
- Check our Bulgarian split squat form guide.
- Use a light weight and keep your knee in line with your foot.
5 Cable crunch
Sets 3 Reps 10
Target abs
- Kneel in front of a cable machine, starting with the cable by your head.
- Curl your shoulders down, using your abs to pull the cable down, not your arms.
6 Plank
Sets 2 Time 20-60 seconds
Target abs, core
- Hold your body in a straight line and don’t let your hips drop.
Workout C: Shoulders And Arms
Target your shoulders and arms with a mix of compound and single-joint moves.
1 Push press
Sets 3 Reps 10 each side
Target shoulders, quads
- Push up with your knees and arms simultaneously.
2 Chin-up
Sets 3 Reps up to 10
Target biceps, lats
- Pull up so your chin is over the bar.
- Lower all the way down without swinging.
3 High cable reverse flye
Sets 3 Reps 10
Target rear shoulders, upper back
- Keep your arms almost straight so you work the targeted muscles.
4 Lying triceps extension
Sets 3 Reps 10
Target triceps
- Begin with the bar above your head with arms straight – use an EZ-bar so you can keep your wrists at a natural angle.
- Hinge at the elbow and slowly lower until the bar almost touches your forehead.
- Push back up to the start.
5 Lateral raise
Sets 2 Reps 10
Target shoulders
- Stand, with a dumbbell in each hand, use a light weight.
- Raise your arms out to the side and pause at the top for one second.
6 One-arm preacher curl
Sets 2 Reps 8 each side
Target biceps
- Keep your upper arm pressed against the pad as you curl.
