A compound set works the same muscle group with two different exercises performed consecutively without rest. (Supersets, on the other hand, combine two movements that work opposite muscle groups.)
“There’s no specific compound set that’s better than another so long as the exercises do things like hit different angles and change resistance,” Friedman says. “Go from machine to free weights or dumbbells to machines—it makes no difference what combination you use.”
Do it: Incline Dumbbell Curl + High-Pulley Cable Curl
Start by doing an entire set of incline dumbbell curls and then immediately perform a set of high-pulley cable curls without resting.
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