Compound -'Main'- Exercises

Discussion in 'Training' started by Patricia, Nov 10, 2010.

  1. Patricia

    Patricia Well-Known Member

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    Please contribute other exercises that would do as a 'main' movement in an upper/lower split if you can... :)


    Vertical Pull:

    Chin ups
    Pull ups
    Pull downs
    Close grip pull downs
    Underhand pull downs

    Vertical Push:

    BB Military press
    DB Military press
    BB Push press
    DB Push press

    Horizontal Pull:

    Rack pull
    Rack chins
    Corner rows
    Tbar Rows
    BB Rows
    Pendlay Rows

    Horizontal Push:

    BB Bench
    DB Bench
    BB Incline bench
    DB Incline bench
    Push ups
    Decline push ups

    Quad Dominant:


    Squats (box, front, sumo, etc)
    Bulgarian squat
    Stationary lunges (front, reverse, split squat)
    Hack squat
    Leg press

    Hip Dominant:

    Deadlifts
    BB or DB Romanian or stiff leg deadlifts
    Good mornings
     
  2. smuggie

    smuggie Maureen aka Mo

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    Vertical pull:

    Neutral-grip pull-ups
    Mixed-grip pull-ups
    Rack pull-ups

    Vertical push:

    DB shoulder presses
    One-arm DB shoulder presses
    Dips

    Horizontal pull:

    Inverted rows (Is this is what you mean by rack chins?)
    One-arm DB rows

    Horizontal push

    BB floor presses
    DB floor presses
    Close-grip BB bench presses
    Close-grip incline BB bench presses
    Pushups with a resistance band around back to give added resistance
    Board presses
    Decline BB bench presses
    Decline DB bench presses

    Quad dominant:

    Split squats

    Hip dominant:

    Sumo DL's
    Snatch-grip DL's
     
  3. Patricia

    Patricia Well-Known Member

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    Yes, inverted rows/rack chins. :)
     
  4. smuggie

    smuggie Maureen aka Mo

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    All right, this thread is a sticky now. :hamster:
     
  5. Andreglok

    Andreglok Member

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    great post guys!!!
    :eek:
     
  6. jimbob12

    jimbob12 Guest

    Right, this is bookmarked as it is such a useful post - good work!
     
  7. shentellylace

    shentellylace New Member

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    If you were trying to use this for a routine, How would you set these up for a schedule like this please advise?? thank you
    Mon- upper body
    tues-lower body
    wed off
    thurs-upper body
    fri-lower body
    sat off
    sun off
     
  8. Juliamac

    Juliamac New Member

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    Thanks for this..BRILL and just what a newbie like me needed to build up some programs!
     
  9. Juliamac

    Juliamac New Member

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    Can someone please explain the vertical/horizontal splits and there use/effectiveness when training? Thanks :)
     
  10. Alexdanf

    Alexdanf New Member

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    Awesome resource! I haven't been on here in a while, but am getting back to it and gathering as much knowledge as I can so I can help myself. I've been searching through the stickies trying to put together my own workouts and this will definitely help me a lot. Thanks! :thumb:
     
  11. Ginnybarbour

    Ginnybarbour New Member

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    Majorly helpful!!!
     
  12. enbergland

    enbergland New Member

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    This is great! Thanks!!!
     
  13. Elisabeth

    Elisabeth Member

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    Where do I go to find the stickies? Do I just search in the search bar?
     
  14. Inatic

    Inatic Ya Gotta Wanna! Moderator

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    at the top of each forum are where the stickies are located.
     
  15. Monicca

    Monicca New Member

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    this was a great read...helped me understand a bit more of the push pull idea of programs
     

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