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BREWMASTERBILL SparkPoints: (31,088)
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Posts: 4,114
7/1/13 3:33 P

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

MICLEV81721 SparkPoints: (62,786)
Fitness Minutes: (197,269)
Posts: 187
7/1/13 3:27 P

Check out some of the Spartacus workouts as well as Fitsugar

JENNILACEY SparkPoints: (81,972)
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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)
SIMONEKP Posts: 2,695
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.

TAIJIMAN SparkPoints: (41,421)
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Posts: 1,099
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: (31,088)
Fitness Minutes: (12,713)
Posts: 4,114
6/25/13 11:00 A

Barbell squats, deadlifts, bench press, overhead press.

CHEETARA79 SparkPoints: (106,272)
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6/25/13 8:53 A

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

MOTIVATED@LAST Posts: 15,437
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.


ZORBS13 SparkPoints: (191,620)
Fitness Minutes: (186,728)
Posts: 15,773
6/24/13 10:47 P

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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