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Welcome to Compound Lifts
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Exercises
1. Choose Your Body Part
Abdominals
2. Choose Your Muscle
Obliques
3. Choose Your Weight
Barbells
Bodyweight
4. Choose Your Exercise
Bodyweight Trunk Twist
Bodyweight Side Plank
Bodyweight Crunch
Cable
4. Choose Your Exercise
Cable Crunch
Compound Lifts
Dumbbell
4. Choose Your Exercise
Dumbbell Side Bend
EZ Bar
Machine
4. Choose Your Exercise
Machine Torso Rotation
Rectus Abdominis
3. Choose Your Weight
Barbells
Bodyweight
4. Choose Your Exercise
V-Ups
Toe-Reach
Reverse Crunch
Planks
Hanging Leg Raise
Abdominal Crunch
Cable
4. Choose Your Exercise
Crunch
Compound Lifts
Dumbbell
EZ Bar
Machine
4. Choose Your Exercise
Abdominal Crunch
Arms
2. Choose Your Muscle
Biceps
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Barbell Standing Curl
Barbell Reverse Curl
Barbell Prone Incline Curl
Barbell Preacher Curl
Barbell Drag Curl
Barbell Curl 21’s
Barbell Cheat Curl
Bodyweight
Cable
4. Choose Your Exercise
Cable Straight Bar Curl
Cable Single Arm Curl
Cable Reverse Curl
Cable Lying Curl
Cable Incline Curl
Cable High Pulley Curl
Cable Hammer Curl
Cable EZ Bar Curl
Compound Lifts
Dumbbell
4. Choose Your Exercise
Dumbell-Biceps Curl
Dumbbell Standing/Seated Curl
Dumbbell Reverse Curl
Dumbbell Preacher Curl
Dumbbell Lying Curl
Dumbbell Incline Curl
Dumbbell Hammer Curl
Dumbbell Curl 21’s
Dumbbell Concentration Curl
Dumbbell Alternating Curl
EZ Bar
4. Choose Your Exercise
EZ Bar Standing Curl
EZ Bar Reverse Curl
EZ Bar Prone Incline Curl
EZ Bar Preacher Curl
EZ Bar Drag Curl
EZ Bar Curl 21’s
EZ Bar Cheat Curl
Machine
4. Choose Your Exercise
Machine Vertical Curl
Machine Horizontal Curl
Machine Angled Curl
Forearms
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Barbell Reverse Curl
Barbell Finger Curl
Barbell Behind The Back Wrist Curl
Bodyweight
Cable
4. Choose Your Exercise
Cable Wrist Curl
Cable Standing Wrist Curl
Cable Reverse Wrist Curl
Cable Reverse Curl
Cable Hammer Curl
Cable Finger Curl
Cable Behind The Back Wrist Curl
Compound Lifts
Dumbbell
4. Choose Your Exercise
Dumbbell Wrist Curl
Dumbbell Standing Wrist Curl
Dumbbell Reverse Wrist Curl
Dumbbell Reverse Curl
Dumbbell Hammer Curl
Dumbbell Finger Curl
EZ Bar
4. Choose Your Exercise
EZ Bar Wrist Curl
EZ Bar Reverse Wrist Curl
EZ Bar Reverse Curl
EZ Bar Behind The Back Wrist Curl
Machine
4. Choose Your Exercise
Hand Forearm Blaster
Triceps
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Barbell Standing Overhead Extension
Barbell Seated Overhead Extension
Barbell Lying Extensions
Barbell Close Grip Bench Press
Bodyweight
Cable
4. Choose Your Exercise
Cable Pushdowns Straight Bar
Cable Pushdown With Rope
Cable Overhead Extension
Cable One Arm Pushdown
Compound Lifts
Dumbbell
4. Choose Your Exercise
Dumbbell Standing Overhead Extension
Dumbbell Seated Overhead Extension
Dumbbell Lying Extensions
Dumbbell Kickbacks
Dumbbell Cross Body Extension
Dumbbell Close Grip Bench Press
EZ Bar
4. Choose Your Exercise
EZ Bar Standing Overhead Extension
EZ Bar Seated Overhead Extension
EZ Bar Lying Extensions
EZ Bar Close Grip Bench Press
Machine
4. Choose Your Exercise
Machine Seated Pushdown
Machine Seated Extension
Back
2. Choose Your Muscle
Lat-Trap-Rhom-Teres
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Yates Row
Row Long Bar Two-Arm
Row Long Bar One-Arm
Row Incline Bench
Row Flat Bench
Row Bent-Over Underhand Grip
Row Bent-Over Overhand Grip
Bodyweight
Cable
4. Choose Your Exercise
Row Seated Wide-Grip
Row Seated Wide-Grip
Row Seated One-Arm
Row Seated One-Arm
Row Seated
Row Seated
Row Low-Pulley Standing One-Arm
Row Low-Pulley Standing One-Arm
Lat Pulldown V-Bar
Lat Pulldown V-Bar
Compound Lifts
Dumbbell
4. Choose Your Exercise
Row Incline Bench
Row Flat Bench One-Arm
Row Flat Bench
Row Bent-Over Underhand Grip
Row Bent-Over Overhand Grip
Row Bent-Over Neutral Grip
EZ Bar
Machine
4. Choose Your Exercise
Row T-Bar Standing
Row T-Bar (Chest Pad)
Row Overhand Grip
Row Neutral Grip
Row Bent-Over Underhand Grip Smith
Row Bent-Over Overhand Grip Smith
Lat Pulldown
Lower
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Good Mornings
Bodyweight
4. Choose Your Exercise
Hyperextension (Back Extension)
Cable
Compound Lifts
Dumbbell
EZ Bar
Machine
4. Choose Your Exercise
Back Extension
Trapezius Upper
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Shrug Hex Bar
Shrug Front
Bodyweight
Cable
4. Choose Your Exercise
Shrug One-Arm
Shrug Front
Compound Lifts
Dumbbell
4. Choose Your Exercise
Shrug
EZ Bar
Machine
4. Choose Your Exercise
Shrug One-Arm Smith
Shrug Front Smith
Shrug Calf Raise Machine
Shrug
Traps Upper/Middle
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Shrug Behind Back
Bodyweight
Cable
4. Choose Your Exercise
Shrug Behind
Compound Lifts
Dumbbell
4. Choose Your Exercise
Shrug Behind Back
EZ Bar
Machine
4. Choose Your Exercise
Shrug Behind Smith
Chest
2. Choose Your Muscle
Pectoralis Major
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Bench Press Flat Wide-Grip
Bench Press Flat
Bench Press Decline
Bodyweight
Cable
4. Choose Your Exercise
Fly Lying Pulley
Fly Low Pulley
Fly Incline Pulley
Fly High Pulley
Fly Chest Height Pulley
Compound Lifts
Dumbbell
4. Choose Your Exercise
Gorilla Fly Decline
Fly Lying
Fly Decline
Bench Press Flat
Bench Press Decline
EZ Bar
Machine
4. Choose Your Exercise
Chest Press
Chest Fly
Bench Press Flat Smith
Bench Press Decline Smith
Upper Pec Major
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Bench Press Incline Reverse Grip
Bench Press Incline
Bench Press Flat Reverse Wide-Grip
Bench Press Flat Reverse Grip
Bodyweight
Cable
Compound Lifts
Dumbbell
4. Choose Your Exercise
Fly Incline
Bench Press Incline Reverse Grip
Bench Press Incline
Bench Press Flat Reverse Grip
EZ Bar
Machine
4. Choose Your Exercise
Bench Press Incline Smith
Bench Press Incline Reverse Grip Smith
Bench Press Flat Reverse Wide-Grip Smith
Bench Press Flat Reverse Grip Smith
Legs
2. Choose Your Muscle
Calves
3. Choose Your Weight
Barbells
Bodyweight
Cable
Compound Lifts
Dumbbell
EZ Bar
Machine
4. Choose Your Exercise
Calf Raise Standing Smith
Calf Raise Standing
Calf Raise Seated
Calf Raise Leg Press
Calf Raise Donkey
Shoulders
2. Choose Your Muscle
Anterior (Front) Deltoids
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Overhead Press Standing
Overhead Press Seated
Front Raise Standing
Bodyweight
Cable
4. Choose Your Exercise
Front Raise Standing
Front Raise One-Arm
Compound Lifts
Dumbbell
4. Choose Your Exercise
Overhead Press Neutral Grip Standing
Overhead Press Neutral Grip Seated
Front Raise Standing
Front Raise One-arm
EZ Bar
4. Choose Your Exercise
Front Raise Standing
Machine
4. Choose Your Exercise
Overhead Press Front Seated Smith
Middle Deltoids
3. Choose Your Weight
Barbells
4. Choose Your Exercise
Upright Row Wide Grip
Upright Row Close Grip
Overhead Press Behind Seated
Overhead Press Behind Head Standing
Overhead Press Behind Head Standing
Bodyweight
Cable
4. Choose Your Exercise
Upright Row Wide-Grip
Upright Row Close-Grip
Lateral Raise Standing
Lateral Raise One-Arm
Compound Lifts
Dumbbell
4. Choose Your Exercise
Upright Row Wide Grip
Upright Row Close Grip
Overhead Press Standing
Overhead Press Seated
Lateral Raise Standing
Lateral Raise Side-Lying
Lateral Raise Seated
Lateral Raise Palms-Up
Arnold Press Standing
Arnold Press Seated
EZ Bar
4. Choose Your Exercise
Upright Row Wide Grip
Upright Row Close Grip
Machine
4. Choose Your Exercise
Overhead Press Seated
Overhead Press Behind Seated Smith
Lateral Raise Seated
Posterior (Back) Deltoids
3. Choose Your Weight
Barbells
Bodyweight
Cable
4. Choose Your Exercise
Reverse Fly High Pulley
Lateral Raise Incline Bench
Lateral Raise Bent Over Standing
Lateral Raise Bent Over Seated
Lateral Raise Bent Over One-Arm
Compound Lifts
Dumbbell
4. Choose Your Exercise
Lateral Raise Incline Bench
Lateral Raise Bent Over Standing
Lateral Raise Bent Over Seated
EZ Bar
Machine
4. Choose Your Exercise
Reverse Fly
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Gym Journal
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Lat-Trap-Rhom-Teres
Row Seated One-Arm
Row Low-Pulley Standing One-Arm
Lat Pulldown
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Lat Pulldown One-Arm
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