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  1. #1
    Equal Opportunity Offender Budiak's Avatar
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    Compound movements...give me a real whoosh. Squats, deads, bench, I've also been interested in cleaning.

    I've really been thinking about my sticks, and since I cant get them to grow from hitting them directly, has anyone heard of indirectly training the arms through compound movements and the results thereof? I've got a lot of angst...sometimes I just feel like bursting out with every muscle in my body, not just two or four, you know? With a body as screwed up as mine, I dont think that isolation exercises are doing the trick.

    I have been giving serious thought to focusing on powerlifting moves; since I have been doing heavy deadlifts and upright rows, heavier squats, I leave the gym feeling like I've really done some good work. If I dont do these exercises, I really dont feel like I've done much. Could someone suggest a routine for me based around these compound movements?

  2. #2
    Soon to be lean... Joe Black's Avatar
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    I love routines based around compund movements.. I know some people dnolt do direct armw ork, although I DO...

    However you will noticed it is quite limited.. I foten donlt hit tri's at all !

    anyway here my routine..


    Day 1 : Legs

    Squats 3 x 6-8
    Leg presses 2 x 6-8
    Leg cuyls 2 x 6-8
    Calves 4 x 10

    Day 2 : off

    Day 3 : chest/shoulders and triceps

    Bench press : 3/4 x 6-8
    incline db press : 2 x 6-8

    Seated dumbell press : 2 x 6-8
    lateral raises 2 x 6-8

    French press 2 x 6-8

    Day 4 off

    Day 5 : Back/biceps

    Chins 3 x 6-8
    deadlifts 3 x 6-8
    t bar rows 3 x 6-8

    Incline seated dumbell curls : 2 x 6-8
    hammer curls : 2 x 6-8

    Abs 4 x 10 rep crunches (weight assisted)

    Day 6 and 7 off

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