Compound -'Main'- Exercises

[Patricia]

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

[smuggie]

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

[Patricia]

Yes, inverted rows/rack chins. :)

[smuggie]

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

[Andreglok]

great post guys!!!
:o

[jimbob12]

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

[shentellylace]

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