To burn more calories stick with compound workouts. For legs this is: Squats, Dead-lifts, Lunges. For back: pull ups, rows, and dead-lifts. For chest: bench press, and dips.

A compound exercise like a squats works so many muscles at once, like the quads, hamstrings, calves, hips, core, and shoulders. A compound movement like pull-ups work lats, biceps, and shoulders. A compound movement like bench press works chest, triceps and shoulders.

When you engage more than one muscle group, you will in-turn burn more calories that day and days following. Remember when you are lifting weights correctly, you are tear slits in your muscles which burns calories and for the next couple days your body has to work to repair and rebuild those torn muscles therefore you burn more calories.

When adding in small muscles like biceps and shoulders, aim to add a squat with them to burn more calories as well. If your goal is to lose weight, but if your goal is strictly to build muscle, combine compound movements with isolation movements for more definition.