Countdown To Christmas

DAY 11 - 12 DAYS OF CHRISTMAS

Posted 23rd December, 2019

On the Eleventh day of Christmas, My PT gave to me...11 compound exercises

A compound exercise is a movement involving 2 or more joints. These types of moves should form the basis of any gym programme as they will improve strength, increase muscle mass and improve flexibility.

The key is to understand the repetition range which is in line with your goals. Increasing your muscle mass will increase your metabolism which in turn will burn more calories if your goal is to lose fat for example. So aim for 1-5 reps if you want to improve strength, or 6-12 reps if hypertrophy is your goal which is the increase of muscle mass.

Here are my favourite 11 compound exercises, any of these (or as many as possible!) would be a great inclusion in your gym repertoire!

1. Deadlift

2. Squat

3. Bench Press

4. Pull Up

5. Incline Dumbbell Press

6. Single Arm Row

7. Shoulder Press

8. RDL (Romanian Deadlifts)

9. Reverse Lunge

10. Walking Lunge

11. Reverse Row