[Metalhead]

I saw my doctor yesterday due to shoulder and wrist problems. My shoulders ended up having tendonitis and my wrist was a common injury from ju jitsu. My doctor informed me that once I start working out again that I should do compound excersizes. What exactly does this mean?

On a side note. He told me that on the bench press bring the bar below my nipple line, stay away from wide grip pull ups because that lead to my tendonitis. These make sense as that's probably why I hurt my shoulders in the first place. The most interesting thing he said was that lateral raises are pointless unless you're a body builder. Thoughts on that comment?

But mainly, what's a good compund excersizes routine I could do three days a week.