Aquajock
Cathlete
Our own Kathryn came up with an excellent video/DVD suggestion for Cathe on the Suggestions forum, for a timesaver workout with compound lifts. She also provided a sample list of compound lifts for consideration, which I promptly copped for myself and added to. Thought you all might enjoy trying these for a do-it-yourself routine on those days when you feel like something a little different. Most of them are compound in the sense that you're working at least two separate but related muscle groups that transfer from prime mover to assister and back again, rather than compound in the sense of upper AND lower body reps in the same movement.
For weight loads, make sure that if you use different weight loads for each of the lifts (for example, you can lift heavier for biceps then for anterior delt raises) that you go with the LIGHTER weight load for these compound sets.
Enjoy!
A-Jock
Dumbbell Pec Flye / Pullover / Triceps extension:
SUPINE:
(1) Open to pec flye
(2) Close pec flye
(3) Lower overhead to pullover
(4) Pullover up back to starting position
(5-6) Triceps lower / flexion
(6-8) Triceps extension
Dumbbell Pec Flye / Supine Anterior Delt Lower/Raise (accentuates eccentric action)
SUPINE:
(1) Starting position standard pec flye starting position, palms facing out; lower dumbbells
(2) Close pec flye back to starting position, keeping palms facing out
(3) Lower dumbbells down to sides alongside body
(4) Raise dumbbells back to starting position
(5) Repeat with as many sets as desired
(6) Rest, and perform additional set keeping palms facing in (each other)
Dumbbell Bench Press / Triceps Extension
SUPINE:
(1) Starting position arms extended directly up palms facing in; lower into bench press position turning palms out at bottom
(2) Press dumbbells up, turning palms in at top
(3) Lower dumbbells by flexing elbows
(4) Extend elbows back to starting position
(5) Repeat as many sets as desired
Dumbbell Bench Press / Overhead Pullover
SUPINE:
(1) Starting position arms extended directly up palms facing in; lower into bench press position turning palms out at bottom
(2) Press dumbbells up, turning palms in at top
(3) Lower dumbbells overhead keeping arms long and palms turned in
(4) Pull dumbbells back up overhead, keeping arms long and palms turned in
(5) Repeat as many sets as desired
Barbell Close-Grip Bench Press / Skullcrusher
SUPINE:
(1) Starting position barbell slightly underneath breastline, overhand grip on barbell and hands approximately 12 inches apart; press barbell up until bar is directly over breastline and arms fully extended
(2) Lower barbell overhead by flexing elbows
(3) Raise barbell back up by extending elbows
(4) Lower barbell back down to starting position
(5) Repeat as many sets as desired
Dumbbell Rear Delt Flyes with varied palm position
SEATED BENTOVER (trunk almost parallel to thighs/floor):
(1) Raise dumbbells out to sides, keeping palms facing out and arms long (elbows not locked)
(2) Lower dumbbells back to starting position, turning palms in facing each other
(3) Raise dumbbells out to sides, keeping palms facing in (each other)
(4) Lower dumbbells back to starting position, turning palms facing out
(5) Repeat as many sets as desired
Dumbbell Rear Delt Flyes / Double-Arm Back Rows with varied palm position
SEATED BENTOVER:
(1) Raise dumbbells out to sides, keeping palms facing out and arms long
(2) Lower dumbbells back to starting position, keeping palms facing out
(3) Perform a double-arm back row, inclining trunk to 45-degree flexion from hips if desired
(4) Lower arms back out of row to starting position, keeping palms facing out
(5) Raise dumbbells out to sides, keeping palms facing out and arms long
(6) Lower dumbbells back to starting position, turning palms in facing each other
(7) Raise dumbbells out to sides, keeping palms facing in and down
(8) Lower dumbbells back to starting position, turning palms facing out
(9) Repeat as many sets as desired
Dumbbell Biceps Hammer Curl / Overhead Press
SEATED:
(1) Standard hammer curl (both arms) to top of lift
(2) Go into overhead press palms in
(3) Lower down from overhead press, palms out
(4) Lower in hammer curl position to starting position
Dumbbell Short-Lever Lateral Delt Raise / Hammer Biceps Curl (“Half A Crazy-Eight!”)
SEATED:
(1) Standard lateral delt raise with elbows flexed 90 degrees (forearms perpendicular to trunk)
(2) Lower back to starting position
(3) Perform dumbbell hammer curl starting with elbows at 90 degrees
(4) Lower dumbbells back to starting position (elbows at 90 degrees)
(5) Repeat as many sets as desired
Dumbbell Standard Biceps Curl / Arnold Overhead Press
SEATED:
(1) Standard biceps curl (both arms) to top of lift
(2) Go into overhead Arnold press
(3) Lower down from Arnold press, returning palms to original position
(4) Lower in standard biceps curl hand position to starting position
Dumbbell or Barbell Deadlift / Back Row / Biceps Curl:
STANDING:
(1) Lower to deadlift position
(2) Back row up
(3) Back row lower down
(4) Deadlift up to vertical
(5-6) Biceps curl up
(7-8) Biceps curl lower
Dumbbell Standing Bentover Rear Delt Flye / Long-Arm Press Back
STANDING BENTOVER:
(1) Rear delt flye up
(2) Rear delt flye lower
(3) Standing bentover long-arm press back and up
(4) Standing bentover long-arm press lower back down
Dumbbell Standing Bentover Long-Arm Press Back / Triceps Extension
STANDING BENTOVER:
(1) Standing bentover long-arm press back and up
(2) Standing bentover triceps flexion
(3) Standing bentover triceps extension
(4) Standing bentover long press lower back down
Dumbbell Standing Squat / Leg Abduction/Adduction
STANDING VERTICAL:
(1) Squat down
(2) Squat up
(3) Lift right leg to side
(4) Lower right leg to neutral
(5) Lift left leg to side
(6) Lower left leg to neutral
Dumbbell Standing Plie Squat / Forward Leg Extension (knee in turnout)
STANDING VERTICAL:
(7) Plie Squat down
(8) Plie Squat up
(9) Lift right leg forward, knee in turnout
(10) Lower right leg to neutral
(11) Lift left leg forward, knee in turnout
(12) Lower left leg to neutral
Dumbbell Standing Lunge / Forward Hip Flexion / Knee Extension
STANDING VERTICAL:
(1) Step right leg back into lunge
(2) Lower into lunge
(3) Raise from lunge
(4) Bring right leg back to neutral
(5) Raise right knee up
(6) Extend right leg
(7) Lower right leg
(8) Return right leg to neutral
(9) (Repeat all on left side)
Dumbbell Standing Lunge / Hip Extension
STANDING VERTICAL:
(1) Step right leg back into lunge
(2) Lower into lunge
(3) Raise from lunge
(4) Extend right leg back and up
(5) Lower right leg
(6) Extend right leg back and up
(7) Lower right leg
(8) Return right leg to neutral
(9) (Repeat all on left side)
Dumbbell “Star-360”
STANDING VERTICAL (holding one heavy dumbbell or medicine ball close to trunk):
(1) Step forward right leg into lunge
(2) Push back to starting position
(3) Step to right into plie squat
(4) Push back into starting position
(5) Step back right leg into rear lunge
(6) Push back to starting position
(7) Step right into plie squat
(8) Push back to starting position
(9) Repeat as many sets as desired, then complete same # of sets on left leg
For weight loads, make sure that if you use different weight loads for each of the lifts (for example, you can lift heavier for biceps then for anterior delt raises) that you go with the LIGHTER weight load for these compound sets.
Enjoy!
A-Jock
Dumbbell Pec Flye / Pullover / Triceps extension:
SUPINE:
(1) Open to pec flye
(2) Close pec flye
(3) Lower overhead to pullover
(4) Pullover up back to starting position
(5-6) Triceps lower / flexion
(6-8) Triceps extension
Dumbbell Pec Flye / Supine Anterior Delt Lower/Raise (accentuates eccentric action)
SUPINE:
(1) Starting position standard pec flye starting position, palms facing out; lower dumbbells
(2) Close pec flye back to starting position, keeping palms facing out
(3) Lower dumbbells down to sides alongside body
(4) Raise dumbbells back to starting position
(5) Repeat with as many sets as desired
(6) Rest, and perform additional set keeping palms facing in (each other)
Dumbbell Bench Press / Triceps Extension
SUPINE:
(1) Starting position arms extended directly up palms facing in; lower into bench press position turning palms out at bottom
(2) Press dumbbells up, turning palms in at top
(3) Lower dumbbells by flexing elbows
(4) Extend elbows back to starting position
(5) Repeat as many sets as desired
Dumbbell Bench Press / Overhead Pullover
SUPINE:
(1) Starting position arms extended directly up palms facing in; lower into bench press position turning palms out at bottom
(2) Press dumbbells up, turning palms in at top
(3) Lower dumbbells overhead keeping arms long and palms turned in
(4) Pull dumbbells back up overhead, keeping arms long and palms turned in
(5) Repeat as many sets as desired
Barbell Close-Grip Bench Press / Skullcrusher
SUPINE:
(1) Starting position barbell slightly underneath breastline, overhand grip on barbell and hands approximately 12 inches apart; press barbell up until bar is directly over breastline and arms fully extended
(2) Lower barbell overhead by flexing elbows
(3) Raise barbell back up by extending elbows
(4) Lower barbell back down to starting position
(5) Repeat as many sets as desired
Dumbbell Rear Delt Flyes with varied palm position
SEATED BENTOVER (trunk almost parallel to thighs/floor):
(1) Raise dumbbells out to sides, keeping palms facing out and arms long (elbows not locked)
(2) Lower dumbbells back to starting position, turning palms in facing each other
(3) Raise dumbbells out to sides, keeping palms facing in (each other)
(4) Lower dumbbells back to starting position, turning palms facing out
(5) Repeat as many sets as desired
Dumbbell Rear Delt Flyes / Double-Arm Back Rows with varied palm position
SEATED BENTOVER:
(1) Raise dumbbells out to sides, keeping palms facing out and arms long
(2) Lower dumbbells back to starting position, keeping palms facing out
(3) Perform a double-arm back row, inclining trunk to 45-degree flexion from hips if desired
(4) Lower arms back out of row to starting position, keeping palms facing out
(5) Raise dumbbells out to sides, keeping palms facing out and arms long
(6) Lower dumbbells back to starting position, turning palms in facing each other
(7) Raise dumbbells out to sides, keeping palms facing in and down
(8) Lower dumbbells back to starting position, turning palms facing out
(9) Repeat as many sets as desired
Dumbbell Biceps Hammer Curl / Overhead Press
SEATED:
(1) Standard hammer curl (both arms) to top of lift
(2) Go into overhead press palms in
(3) Lower down from overhead press, palms out
(4) Lower in hammer curl position to starting position
Dumbbell Short-Lever Lateral Delt Raise / Hammer Biceps Curl (“Half A Crazy-Eight!”)
SEATED:
(1) Standard lateral delt raise with elbows flexed 90 degrees (forearms perpendicular to trunk)
(2) Lower back to starting position
(3) Perform dumbbell hammer curl starting with elbows at 90 degrees
(4) Lower dumbbells back to starting position (elbows at 90 degrees)
(5) Repeat as many sets as desired
Dumbbell Standard Biceps Curl / Arnold Overhead Press
SEATED:
(1) Standard biceps curl (both arms) to top of lift
(2) Go into overhead Arnold press
(3) Lower down from Arnold press, returning palms to original position
(4) Lower in standard biceps curl hand position to starting position
Dumbbell or Barbell Deadlift / Back Row / Biceps Curl:
STANDING:
(1) Lower to deadlift position
(2) Back row up
(3) Back row lower down
(4) Deadlift up to vertical
(5-6) Biceps curl up
(7-8) Biceps curl lower
Dumbbell Standing Bentover Rear Delt Flye / Long-Arm Press Back
STANDING BENTOVER:
(1) Rear delt flye up
(2) Rear delt flye lower
(3) Standing bentover long-arm press back and up
(4) Standing bentover long-arm press lower back down
Dumbbell Standing Bentover Long-Arm Press Back / Triceps Extension
STANDING BENTOVER:
(1) Standing bentover long-arm press back and up
(2) Standing bentover triceps flexion
(3) Standing bentover triceps extension
(4) Standing bentover long press lower back down
Dumbbell Standing Squat / Leg Abduction/Adduction
STANDING VERTICAL:
(1) Squat down
(2) Squat up
(3) Lift right leg to side
(4) Lower right leg to neutral
(5) Lift left leg to side
(6) Lower left leg to neutral
Dumbbell Standing Plie Squat / Forward Leg Extension (knee in turnout)
STANDING VERTICAL:
(7) Plie Squat down
(8) Plie Squat up
(9) Lift right leg forward, knee in turnout
(10) Lower right leg to neutral
(11) Lift left leg forward, knee in turnout
(12) Lower left leg to neutral
Dumbbell Standing Lunge / Forward Hip Flexion / Knee Extension
STANDING VERTICAL:
(1) Step right leg back into lunge
(2) Lower into lunge
(3) Raise from lunge
(4) Bring right leg back to neutral
(5) Raise right knee up
(6) Extend right leg
(7) Lower right leg
(8) Return right leg to neutral
(9) (Repeat all on left side)
Dumbbell Standing Lunge / Hip Extension
STANDING VERTICAL:
(1) Step right leg back into lunge
(2) Lower into lunge
(3) Raise from lunge
(4) Extend right leg back and up
(5) Lower right leg
(6) Extend right leg back and up
(7) Lower right leg
(8) Return right leg to neutral
(9) (Repeat all on left side)
Dumbbell “Star-360”
STANDING VERTICAL (holding one heavy dumbbell or medicine ball close to trunk):
(1) Step forward right leg into lunge
(2) Push back to starting position
(3) Step to right into plie squat
(4) Push back into starting position
(5) Step back right leg into rear lunge
(6) Push back to starting position
(7) Step right into plie squat
(8) Push back to starting position
(9) Repeat as many sets as desired, then complete same # of sets on left leg
