The 3 Most Popular Compound Exercises
What are the major muscle groups?
shoulders: front, side, rear delts
What is a compound exercise?
A compound exercise is one which uses multiple muscle groups. For instance, the bench press involves the chest, triceps, and shoulders.
What is an isolation exercise?
An isolation exercise is one which focuses on only one muscle at a time.
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Each muscle group has a blank page, where users can add notes. For example: “Shoulder press: set bench slightly below 90 degrees, elbows should be rotated slightly inward. At the top of the movement, queue that you are bringing the dumbbells together.
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What is progressive overload?
Gradually increasing the intensity of your workout. This can be done in a number of ways, the most simple being (1) increasing the weight and (2) increasing the number of repetitions completed with a certain weight.
How much weight am I lifting with a barbell?
The standard barbell is 45 pounds. (Although some beginner ones may be 35 pounds)
When one refers to a “plate,” they are referring to a 45 pound weight added to each side of the barbell. Thus:
| 25s | 95 pounds |
|---|---|
| 1 plate | 135 pounds |
| 1 plate + 25s | 185 pounds |
| 2 plates | 225 pounds |