If you’re new to training or looking to save time in the gym, compound lifts are the way to go. You probably know this already, but I can’t emphasize it enough. Rows, bench presses, pull-ups, deadlifts, squats, and so on. You don’t have to do a ton of isolation work when you can get more done with compound exercises.
Last Saturday was a catch-up day for me after missing the gym for the entire week. I went with my usual Saturday routine: machine cable rows for my back and arms, followed by dumbbell presses for my chest, shoulders, and triceps.
Both exercises have primary muscles they target, but they also recruit several secondary muscles. That’s one of the things I love about compound movements: you get to work multiple muscle groups in a single exercise.
As always, lift a weight that challenges you while maintaining good form. Get a full stretch, squeeze the working muscles at the top of the movement, and, most importantly, use the full range of motion.
My strength sometimes fails me when I attempt to bench press the 40 kg dumbbells, but on this day, I managed to grind out five reps. Pretty impressive, if I do say so myself.
Anyways, thank you for reading. Till next time.