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  1. #1
    Registered User BeginnerGainz's Avatar
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    You can only pick one exercise per muscle group...

    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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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by BeginnerGainz View Post
    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.
    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.
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  3. #3
    OCB Pro smokinal's Avatar
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    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!
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Originally Posted by smokinal View Post
    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!
    This is why you got your pro card and we mostly do this for fun and to look good naked lol
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  5. #5
    Calisthenics faithbrah's Avatar
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    lower: squat
    upper pull: pendlay row
    upper push: bench press
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  6. #6
    Registered User WolfRose7's Avatar
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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.
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  7. #7
    Registered User safcpaul's Avatar
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    If I literally could only pick 3 exercises it would be the big 3. Squat, deadlift, bench but if I was taking a minimalistic approach that would allow me to utilise a few more exercises it would be ohp, pull ups, bench, pendlay row, rdl and squats which would be a nice balanced routine
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    CEO 10k/year Ironface's Avatar
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    Incline bench
    Weighted inverted row (I wish! I had a setup for these)
    Trap bar DL or deficit DL
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    Registered Anti-Hero SicilianPower's Avatar
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    Shoulders - Scott Press
    Chest - Flat DB Bench
    Back - Barbell Rows
    Triceps - DB Skullcrushers
    Biceps - Barbell Preacher Curls
    Legs - Barbell Squat
    Traps - DB Shrugs
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  10. #10
    Registered User EliKoehn's Avatar
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    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

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  11. #11
    Unregistered User MyEgoProblem's Avatar
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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 😂
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  12. #12
    temporary illusion supramax's Avatar
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    Originally Posted by ECGordyn View Post
    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.
    I'm gonna add another lower body exercise, the dynamic hinge.

    Hard style Kettlebell Swings
    Standard Deadlift
    Hang Squat (weight in hands held at sides)
    Dips
    Chinups
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  13. #13
    Registered User HY45's Avatar
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    Originally Posted by BeginnerGainz View Post
    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.
    Squats, weighted pull ups, weighted dips.
    It’s all about consistency imho ✌️
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  14. #14
    temporary illusion supramax's Avatar
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    Originally Posted by MyEgoProblem View Post
    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
    If you're going to include a standard type lunge, you'd really need to include a side lunge, as well.
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  15. #15
    Registered User BeginnerGainz's Avatar
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    Love the responses so far!

    Thinking about doing a pick 3 BW exercises with NO equipment next.
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  16. #16
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by BeginnerGainz View Post
    Love the responses so far!

    Thinking about doing a pick 3 BW exercises with NO equipment next.
    Would a medium to large sized dog count as "equipment"?


    But that new thread is a bit of no brainer for me
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  17. #17
    Registered User jk202's Avatar
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    Quads - banded hack squat
    Hams - seated leg curl
    Lats - Nautilus Xplode or Prime pulldown
    Upper back - chest supported tbar
    Chest - low incline reverse band smith
    Delts - cuff laterals
    BI - DB preacher
    Tri - Swiss bar press
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  18. #18
    temporary illusion supramax's Avatar
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    Originally Posted by jk202 View Post
    Quads - banded hack squat
    Hams - seated leg curl
    Lats - Nautilus Xplode or Prime pulldown
    Upper back - chest supported tbar
    Chest - low incline reverse band smith
    Delts - cuff laterals
    BI - DB preacher
    Tri - Swiss bar press
    This is for the 'what 8 exercises?' thread!
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  19. #19
    Registered User BeginnerGainz's Avatar
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    Originally Posted by MyEgoProblem View Post
    Would a medium to large sized dog count as "equipment"?


    But that new thread is a bit of no brainer for me
    Dogs are friends, not equipment. But I can’t say anything, I’ve front squatted my 80 lbs son for sets of 15 lol
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  20. #20
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by Ironface View Post
    Weighted inverted row (I wish! I had a setup for these)
    Oh...
    I do those.

    I use my football bar in my jhooks and a band across my torso hooked to my band pegs... Setup is doable solo unlike loading plates on my self.
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    'pick a program from the stickies' = biggest cop out post.
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  21. #21
    Registered User jk202's Avatar
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    Originally Posted by supramax View Post
    This is for the 'what 8 exercises?' thread!
    Hmmm??

    I said what I said lol. You'd have a hard time arguing against those choices for pure output in a hypertrophy context
    Last edited by jk202; 01-16-2021 at 03:45 PM.
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by MyEgoProblem View Post
    Oh...
    I do those.

    I use my football bar in my jhooks and a band across my torso hooked to my band pegs... Setup is doable solo unlike loading plates on my self.
    Bands might be the way forward. Either that or I find some way to suspend myself in the air high enough to hang a weight belt without it hitting the floor.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by Ironface View Post
    Bands might be the way forward. Either that or I find some way to suspend myself in the air high enough to hang a weight belt without it hitting the floor.
    Weight vest or chains over your self would be pretty easy aswell..

    I havent got either.
    Mrs said I can have anything in the spare room home gym except chains 😂⛓️ cos noise, neighbours and the cat.. Which I think is fair lol.
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    Originally Posted by WolfRose7 View Post
    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.
    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.
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    Registered User George2100's Avatar
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    Incline press, pull ups, side raises. All you need, Fuk legs lol
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by MyEgoProblem View Post
    I use my football bar in my jhooks and a band across my torso hooked to my band pegs... Setup is doable solo unlike loading plates on my self.
    Originally Posted by Ironface View Post
    Bands might be the way forward. Either that or I find some way to suspend myself in the air high enough to hang a weight belt without it hitting the floor.
    Inverted rows sound pretty complex. Is my setup wrong somehow?

    Once upon a time (maxes 2020) ...
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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 crushers
    BP: 280
    SQ: 455
    DL: 585
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by ECGordyn View Post
    Inverted rows sound pretty complex. Is my setup wrong somehow?

    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.
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  29. #29
    anonymous
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    Squat, hammer wide chest and pendlay row
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    temporary illusion supramax's Avatar
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    Originally Posted by jk202 View Post
    Hmmm??
    I was kidding.

    Originally Posted by jk202 View Post
    I said what I said lol. You'd have a hard time arguing against those choices for pure output in a hypertrophy context
    If they're what you do, there's no arguing with success, because your build is beastly.
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