An exercise routine focused heavily around the compound lifts is going to best hit all of the major muscle groups in the body. Compounds are exercises which involve multiple muscles during its performance. They are ideal for building muscle mass and gaining strength. The famous "Starting Strength" program contains solely compound lifts, and it's ideal for such mass and strength gain goals, notes Bodybuilding.com.
Barbell Squat
The squat should be a regular fixture in your workout because it is ideal for working the legs, butt and lower back muscles simultaneously. After placing the barbell on the back of your shoulders and neck, squat down to a point where your buttocks are parallel with the knees. Feel the tension in your thighs and butt at this point, and then rise back up. Three sets of five reps is recommended in "Starting Strength."
Standing Military Press
The standing military press is going to work your upper back, including lats, your shoulders and your arms. Take the weight of a barbell of the squat wrack at neck height. With the barbell at the start position at shoulder-level, power it up to full extension above your head in a jerk motion, then slowly lower it in a controlled fashion. Perform three sets or five reps.
Barbell Bench Press
Working predominantly your chest but also the shoulders and arms, the bench press is an important compound exercise to include. Lie on the bench. Take the weight of the barbell. Now lower it in a controlled and slow motion to three inches above your chest, as suggested by ShapeFit, and then power it up in a faster motion to full extension. Perform three sets of five reps.
Abdominals
Although not a lift, the bicycle kick crunch is still a compound exercise because it works all of the abdominal simultaneously. To perform the bicycle kick, lie on your back and raise your knees to your chest. Place your hands behind your head with elbows out. Twist and lift your upper body to the left. This will bring the left elbow around to touch the right knee as the left leg straightens. Perform again, twisting to the right.
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