Compound Exercises for Upper Body

FOREARM

Lying
Wrist Curl


CHEST

Bench Press
Dumbell Flyes
Cable Crossover


TRICEPS

Close Grip Bench Press
Dips
Diamond Push Up


UPPER BACK

Pull Down
Pull Up
Barbell/Dumbell Row

LOWER BACK

Deadlift


BICEPS

Barbell Curl : close/wide grip
Hammer Curl
Pull Up


SHOULDER

Millitary Press
Arnold Press
Upright Row


NECK

Shrug
Upright Row



ALL 3 SETS 8-12 REPS