One Big Health Nut

Compound exercises are essential to your weight training program if your goal is to build mass.  Compound exercises work multiple muscle groups simultaneously.  This allows your body to lift a heavier weight load.  Compound exercises also prompt your endocrine system to produce additional anabolic hormones which also aids muscle growth. 

So which compound exercises are credited with producing the best results?  The answer to that question varies.  Each individual is different and the body will respond differently.  But the most common compound exercises that will yield results are as follows:         

Chest:  Bench Press
               Incline Press
               Decline Press
               Dips 

Back:   Deadlifts
                Power Pulls
                Upright Rows
                Barbell/Dumbbell Bent Rows
                Pull-ups &  Pulldowns 

Shoulders:  Barbell Presses
                        Power Press
                        Upright Rows
                        Dumbbell Presses 

BICEPS:   Barbell Curls
                        Heavy Dumbbell Curls
                        Close Grip Chins 

TRICEPS:  Close-Grip Bench Press
                           Dips 

LEGS:  Power Squats
              Leg Presses
              Straight Legged Deadlifts