First, compound exercise mainly refers to the fact that in one action, multiple muscles participate in exercises such as exertion and contraction at the same time, making muscles active, which is relative to isolated exercise.

For example, parallel bars bend arms, push shoulders, pull-ups and so on. Strictly speaking, hard pull, bench press and squat are all compound movements.

My advice to you is part of compound movements and movements on composite instruments. In fact, biceps bending is a classic movement, but it is an isolated movement, which is difficult to strictly do. In addition, almost all movements in fitness are isolated movements, and many isolated movements will become combined movements in different ways.

Second, we need to know your specific requirements and current situation before we can make a plan for you.