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I'm afriad that I'm such a newb I don't actually know what is meant by a "compound movement".
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A bit simpler than you think mate, compound movements are basic exercises such as bench press, deadlift, squats - use those 3 exercises and that'll work almost all your body, so try and build your week around a split of these 3.
I usually train a 4 day split, Chest - mon, Back - tue, Shoulders/traps - thur, legs - fri.
Doing this my triceps get worked monday and thursday with chest and shoulders and my biceps get hammered on back day.
As for any cardio, it all depends what you're aiming for, i play squash and football so don't bother with anything else, just make sure you're not tiring yourself out so much you can't give every session 100%.
Have a good read of the boards, especially the diet section and best of luck.