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  1. #1
    Broscience Engineer Merc009's Avatar
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    Is it possible to get a good physique by just doing 7 exercises??? (srs)

    I dont have time to do 10 variations of bench press and 20 sets of bicep curls

    I was thinking of just doing

    Bench
    Deadlifts
    Curls
    Pull ups
    Shoulder press
    Sprints

    Example
    Monday: Bench / deadlifts
    Tuesday: Pull ups / sprints
    Wednesday: Shoulder press/ curls
    Thursday: Pull ups/ sprints
    Friday: Bench / deadlifts
    Sat: Shoulders and curls

    Then take 3 days off and repeat the cycle
    -Some people say good things come to those who wait, truth is, good things come to those who work..... who work later.....who work harder...... who are willing to go further than anyone else to get them. If you're waiting for good things to come to you, you'll be waiting for a pretty long time.

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  2. #2
    Registered User tranzz's Avatar
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    Of course it is.

    Lifting weights is the easy part. Make sure your diet is in check and you can make good gains.
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    Registered Troll ImpressiveGainz's Avatar
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    Define "good physique".
    Best thread: http://forum.bodybuilding.com/showthread.php?t=168274783
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  4. #4
    Registered User billclintonnn's Avatar
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    That's what Jason Hemingway Blaha does and he looks like a sack of potatoes.
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  5. #5
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    IN a sense. Better to do FBW eod hitting each muscle with a compound and accessory, then taking 1 day off, but yea should be fine. Just make sure you're sore for a few days and you'll be good.
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  6. #6
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    yes of course as long as you get all your protein in during the 54 minute anabolic window other wise all your gains will turn to ass fat
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  7. #7
    Registered User vsportsguy's Avatar
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    Originally Posted by Merc009 View Post
    I dont have time to do 10 variations of bench press and 20 sets of bicep curls

    I was thinking of just doing

    Bench
    Deadlifts
    Curls
    Pull ups
    Shoulder press
    Sprints

    Example
    Monday: Bench / deadlifts
    Tuesday: Pull ups / sprints
    Wednesday: Shoulder press/ curls
    Thursday: Pull ups/ sprints
    Friday: Bench / deadlifts
    Sat: Shoulders and curls

    Then take 3 days off and repeat the cycle
    If you're trying to save on time but you like working out every day, it seems like a great program. You could condense it down to 3 times a week if you're really trying to optimize gains to time invested.
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  8. #8
    Who Nose? FriendOfFrank's Avatar
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    No squats?
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  9. #9
    Registered User Spenty's Avatar
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    People have fantastic physiques just from squats, deadlifting, bench, overhead press and rows so I don't see why not.
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  10. #10
    Registered User ocill88's Avatar
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    Bench

    triceps pushdown

    squat

    shoulder press

    a pulling back machine


    curls


    then add in cardio . remember bro triceps are 2/3 of the arm
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  11. #11
    up the dosage eatyourspinach's Avatar
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    Sprints and DL the only leg exercises? then no
    My secret? Texting between sets.
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  12. #12
    Registered User sweetmcghee's Avatar
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    Yea you're good. Better than ldar'ing
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  13. #13
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    Originally Posted by Merc009 View Post
    I dont have time to do 10 variations of bench press and 20 sets of bicep curls

    I was thinking of just doing

    Bench
    Deadlifts
    Curls
    Pull ups
    Shoulder press
    Sprints
    first off ... learn how to count - you said 7 in your title but listed only 6

    7 you need

    Shoulder/military press (or side lateral raises)
    Incline DB bench
    Romanian deadlift
    Bent over barbell rows (reverse grip)
    Front rack lunges or bulgarian split squat
    Pulls up
    Cardio (any)
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  14. #14
    Banned painebrah's Avatar
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    Bench
    snatch grip deadlift
    front squat
    chin ups
    heavy single handed lateral rises
    Bent over barbell row underhand
    OHP

    if I had to choose, in no particular order.If you want to do cardio do front squats for time, or deadlifts.
    Last edited by painebrah; 10-21-2016 at 11:45 AM.
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  15. #15
    AAS Free since '93 Jacobcapra's Avatar
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    Originally Posted by Merc009 View Post
    I dont have time to do 10 variations of bench press and 20 sets of bicep curls

    I was thinking of just doing

    Bench
    Deadlifts
    Curls
    Pull ups
    Shoulder press
    Sprints

    Example
    Monday: Bench / deadlifts
    Tuesday: Pull ups / sprints
    Wednesday: Shoulder press/ curls
    Thursday: Pull ups/ sprints
    Friday: Bench / deadlifts
    Sat: Shoulders and curls

    Then take 3 days off and repeat the cycle
    I would do squats instead of sprints.

    Sprinting doesn't do much for your physique, just increases your TDEE and your endurance. You'd be better off squatting for your physique, plus squatting probably burns as many calories.
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  16. #16
    Big League RTone's Avatar
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    Originally Posted by FriendOfFrank View Post
    No squats?
    Srsly... lazy mofo not training legs, your biggest muscles, forgoing so much gains.
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  17. #17
    Registered User PimpinisEasy's Avatar
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    Why not do all ten exercises in one day three times a week... all body is the way to go son.
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  18. #18
    Broscience Engineer Merc009's Avatar
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    Originally Posted by Jacobcapra View Post
    I would do squats instead of sprints.

    Sprinting doesn't do much for your physique, just increases your TDEE and your endurance. You'd be better off squatting for your physique, plus squatting probably burns as many calories.
    I've been squatting for a while and never saw any notisable results

    I've sprinted literally 10 days total in the past 5 weeks and have noticed massive loss of fat around my body

    Besides its more fun and i can also include hiit with it
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  19. #19
    You are my babydoll. JustBulk's Avatar
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    It is very possible, assuming that by good physique, you meant something that appeals to the general public, so huge-ass legs are not in the equation. Bench does very little for me in terms of aesthetics, so I would take out bench and replace it with incline, but that's just me. Good luck OP.
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  20. #20
    Registered sick kunt Jherewhoisdere's Avatar
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    Dunno about "good physique" but I have 10 different exercises in my routine.
    u mirin'?
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  21. #21
    Registered User HarryFlashman's Avatar
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    Add dips as well. Dips and pullups are great.
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  22. #22
    Registered User Quiggie's Avatar
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    Yes it is, but it will take longer.

    I would add some direct tricep work. Skullcrushers or dips. The bench will work the tricpes but not as much.
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  23. #23
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    Dips
    Pushup variations
    Pullups/chinups
    Tricep extensions
    Side/front Lateral raises
    Squats
    Bicep curls
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