Once again the workout and exercise forums are kinda dead, so let’s see what exercises y’all would pick if you had to choose 1 lower, 1 upper pull and 1 upper push.
Mine would be a trap bar deadlift, hammer chest press and a seated cable row.
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01-15-2021, 05:18 PM #1
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01-15-2021, 05:35 PM #2
Legs are 2 muscle groups (excluding calves): quads, and hams/glutes together. Knee extension (quads) involves a different movement pattern from hip extension (hams/glutes). Maybe you mean "body parts."
Squat
Deadlift
Barbell bench
Barbell row
Pretty simple answer in my view.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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01-15-2021, 06:06 PM #3
Y'all be goin all compound on us here. I'm goin' the other way with this one:
Delts=Side DB raise
Chest=Flat DB press
Back=Wide grip pull downs
Tris=Skull crushers
Bis=BB curl
Upper Legs=Sled (leg press)
Calves=Donkey Raises
Traps=BB shrugs
Now, don't freak out on me here, this isn't all I do and I wouldn't choose this voluntarily but OP said 1 per bodypart!2017 OCB Men's Physique Open 4th place
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01-15-2021, 06:36 PM #4
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01-16-2021, 12:35 AM #5
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01-16-2021, 01:47 AM #6
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Let's do this the fun/torture way.
Calves - hiking, bonus if you get fat and do it.
Hams - glute ham raise
Glutes - RDL
Quads - ffe split squats
Abs - undecided.
Obliques - barbell twist things
Erectors - back extension with barbell on ghr
Chest - wide grip larsen bench
Lats - straight arm pull downs
Rhomboids - single arm row (barbell, cable, dB, band).
Traps - reverse incline bench shrug
Levator scapula - Eccentric paused conv deadlifts
Forgot delts - various raises, side, front, bent over etc.5 day full body crew
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01-16-2021, 02:00 AM #7
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01-16-2021, 02:02 AM #8
Incline bench
Weighted inverted row (I wish! I had a setup for these)
Trap bar DL or deficit DL*Deadlifts pants after taking a chit crew*
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01-16-2021, 04:42 AM #9
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01-16-2021, 09:23 AM #10
I'm with EC, this is a pretty easy question.
Except I am going to take an unpopular opinion for the sake of variety: no squat, partly because they're both nominally lower body exercises for the parameters of the question, and also they're too similar to both be chosen when limited to only 3. So with all due respect for the squat and a full acknowledgment that mine needs a lot of work...
Deadlift
Bench
Pullups or lat pulldowns
Back is the most aesthetic and important IMO.Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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01-16-2021, 09:42 AM #11
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Upper push. incline cambered fbb bench
Upper pull. Sternum chin up
Lower. Wide ssb box squat
All with chain added.
Min/max was kinda difficult on this one for just 3 lifts tbh. Had to think about this one quite hard.
Id rather have had
Knee bend
Hinge
Lunge
Horiz push & pull
Vert push & pull
And a bonus 'pet' lift 😂FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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01-16-2021, 09:47 AM #12
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01-16-2021, 09:48 AM #13
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01-16-2021, 09:52 AM #14
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01-16-2021, 10:28 AM #15
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01-16-2021, 11:35 AM #16
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01-16-2021, 12:16 PM #17
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01-16-2021, 12:35 PM #18
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01-16-2021, 01:21 PM #19
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01-16-2021, 02:01 PM #20
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01-16-2021, 03:17 PM #21
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01-16-2021, 03:53 PM #22
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01-16-2021, 04:41 PM #23
- Join Date: Jan 2015
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01-16-2021, 04:54 PM #24
very similar but a few changes
Calves - hiking, bonus if you get fat and do it. (Id just do calf raises)
Hams - glute ham raise (love these hard to pass up good mornings)
Glutes - RDL
Quads - ffe split squats
Abs - undecided. (Dragonflies)
Obliques - barbell twist things (medicine ball twist sit up)
Erectors - back extension with barbell on ghr (I would just a plate not a bar bell)
Chest - wide grip larsen bench
Lats - straight arm pull downs (Pull ups)
Rhomboids - single arm row (barbell, cable, dB, band). (I like db)
Traps - reverse incline bench shrug (traditional shrugs or cable face pulls hmm)
Levator scapula - Eccentric paused conv deadlifts
Forgot delts - various raises, side, front, bent over etc.SuperHercules crew
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01-16-2021, 04:59 PM #25
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01-16-2021, 05:04 PM #26
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01-16-2021, 06:07 PM #27
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If we're sticking to the 1 lower, 1 upper pull, 1 upper push:
Squat
Pendlay row
Barbell bench
If we're doing one per body part:
Calves: boring ol' calf raises
Quads: squat
Glutes: hip thrusts
Hams: conventional deadlift
Chest: bench
Back: pullups
Shoulders: OHP
Biceps: dumbbell curls
Triceps: skull crushersBP: 280
SQ: 455
DL: 585
Bodyweight 185
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01-16-2021, 06:39 PM #28
I actually just got done successfully doing some weighted inverted rows.
I set the safeties as high as they would go, put the barbell on, then put my feet on an elevated surface with a 5kg plate hanging from my waist. I tucked it through the middle of my legs to try to “use up” some of the chain so it’d hang higher off the ground.
I used a 5kg plate. I was getting 20 reps on the first set. Next time, I’ll add another 5kg and try to get 3x15.
Granted, this will probably get harder as I move up to the large 25kg plates.
If what you’re doing in the vid works for you, keep doing it. For me, the plates slip and it puts me off.*Deadlifts pants after taking a chit crew*
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01-16-2021, 06:41 PM #29
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01-17-2021, 04:58 AM #30
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