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BREWMASTERBILL SparkPoints: (31,086)
Fitness Minutes: (12,713)
Posts: 4,114
7/1/13 3:33 P

Those don't appear to be compound moves at all, that looks like circuit training.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


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"In god we trust, all others bring data."

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MICLEV81721 SparkPoints: (52,556)
Fitness Minutes: (148,895)
Posts: 187
7/1/13 3:27 P

Check out some of the Spartacus workouts as well as Fitsugar

JENNILACEY SparkPoints: (80,279)
Fitness Minutes: (85,382)
Posts: 2,489
6/25/13 1:43 P

One of my favourite exercises for your upper body are bent over one-arm rows. It works your upper back, shoulders, triceps and biceps.

I also do bench presses; chest, shoulders, triceps and biceps.

Military presses; shoulders, core

Deadlifts, squats, lunges (as already mentioned).

One-legged tricep dips. Glutes, hamstrings, lower back, abs, shoulders, biceps and triceps.



Edited by: JENNILACEY at: 7/1/2013 (17:25)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
SIMONEKP Posts: 2,602
6/25/13 12:58 P

I would suggest you pay for a session with a trainer and ask them to design a program for you that you can use on your own.

Simone

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

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TAIJIMAN SparkPoints: (17,603)
Fitness Minutes: (12,460)
Posts: 611
6/25/13 11:59 A

Along with some of the other suggestions, I would suggest getting some Kettlebell training. You should use caution because it is possible to injure yourself with improper form. See a trainer or take a class

BREWMASTERBILL SparkPoints: (31,086)
Fitness Minutes: (12,713)
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6/25/13 11:00 A

Barbell squats, deadlifts, bench press, overhead press.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip
CHEETARA79 SparkPoints: (83,165)
Fitness Minutes: (76,323)
Posts: 3,510
6/25/13 8:53 A

Don't forget deadlifts! Also, in addition to regular planks, try side planks and reverse planks.

You don't have to eat the whole thing.
MOTIVATED@LAST Posts: 14,734
6/24/13 11:53 P

Planks will work the back.

Pushups seems to be the biggie that is missing from your list. These are probably a better compound exercise than tricep dips.

The other would be pull-ups/lat pull downs/bent over dumbbell rows.

M@L



The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
ZORBS13 SparkPoints: (125,401)
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6/24/13 10:47 P

www.primalpal.net/blogdetail/46_the_15_bes
t_compound_exercises_for_super_efficie
nt_workouts


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PIPPISMILES Posts: 98
6/24/13 10:34 P

I'm getting back in the habit of working out and finally have access to a gym, and I was wondering what the best/most efficient exercises are for a good, full body strength workout -- specifically compound exercises. I know squats are great, along with lunges, tricep dips, and planks. But what is good for the back? Hamstrings? Shoulders? Any other muscles I'm forgetting LOL. Any suggestions would be great! Thanks!

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