Best Compound And Isolation Exercises For Each Body Part

Bench Press

Compound exercises are the nuts and bolts of muscle building. They work for multiple muscle groups and are the most challenging and rewarding lifts. Compound exercises provide you with the most bang for your buck.

Isolation exercises are exactly what the say they are and only work for a single muscle group at a time. You cannot go too heavy with these exercises and therefore they are best done after your compound exercises and at the end of your workout. You can get a great burn and pump from these types of exercises.

Compound exercises will require you to lift heavy weights and therefore it is best to focus on proper form and progression of weight and trust that this combination will build plenty of muscle.

Isolation exercises allow you to feel a muscle working. They allow you to zero in on a mind-muscle connection, and a strong muscular contraction. As with compound exercises make sure to keep proper form and technique at all times.

So in short, Compound exercises will give you the size of Jay Cutler and the strength of the Worlds strongest man while Isolation exercises can give you the shredz like Helmut Strebl. The only thing you will obviously have to adjust is your diet!

Abs Exercises – Isolation
Sit Ups Lying
Floor Raise
Floor Crunch
Side Bends

Back – Lat Exercises – Compound
Pull Ups
Lat Pull Downs
Chin Ups
Rope Lat Pull Down
Close Grip Lat Pull Down

Back – Upper Exercises – Compound
Barbell Rows
Dumbbell Rows
T-Bar Rows
Seated Cable Rows
Hammer Strength Rows

Chest Exercises – Isolation
Dumbbell Flyes
Pec Dec
Cable Crossovers
Incline Bench Dumbbell Flyes
Decline Bench Dumbbell Flyes

Shoulders Exercises – Compound
Military Press or Push Press
Seated Overhead Barbell Press
Seated Overhead Dumbbell Press
Arnold Dumbbell Press
Hammer Strength or Smith Machine Shoulder Press

Shoulders Exercises – Isolation
Dumbbell Lateral Raise
Bent Over Reverse Dumbbell Flye
Plate Front Raise
Seated Dumbbell Lateral
Reverse Pec Dec

Traps Exercises – All
Barbell Shrugs
Dumbbell Shrugs
Upright Rows
Smith Machine Upright Row
Behind The Back Barbell Shrug

Tricep Exercises – Isolation
Two Arm Seated Dumbbell Extensions
Cable Tricep Extensions
One Arm Standing Dumbbell Extensions
Cable Tricep Extension w/Rope

Triceps Exercises – Compound
Close Grip Bench Press
Tricep Dips
French Press
Bench Dips
Smith Machine Close Grip Bench Press

Biceps Exercises – Isolation
Barbell Curls
Dumbbell Curls – Seated or Standing
EZ Bar Preacher Curl
Hammer Curl
Concentration Curl

Calves Exercises – Isolation
Seated Calf Raises
Standing Machine Calf Raises
Leg Press Calf Raises
Standing One Leg Calf Raise With Dumbbell
Standing Calf Raises Holding Barbell

Hamstring Exercises – Compound
Stiff Leg Deadlifts
Good Mornings
Reverse Hack Squat
Dumbbell Stiff Leg Deadlift
Smith Machine Stiff Leg Deadlift

Hamstring Exercises – Isolation
Seated Leg Curl
Standing Leg Curl
Single Leg Curl
Dumbbell Hamstring Curls
One Leg Lying Cable Hamstring Curl

Quad Exercises – Compound
Leg Press
Barbell or Dumbbell Lunges
Front Squats
Hack Squats

Quad Exercises – Isolation
Leg Extensions
Single Leg Extensions
Single Leg Leg Press
Dumbbell Step Ups
One Leg Dumbbell Squat


As a final note…

Don’t pussy away from the most difficult exercises, they are your best tools for getting the best results. Just take your time and learn the proper technique for each compound movement. Leave the ego at the door when you enter the gym and focus on correct form and in time you will build up your strength and those gainz will come on nicely.



©2021 The Shredded FX Trader 


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