addicted.to.pain's picture
addicted.to.pain
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+ 4 choose just three exercises

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If you had to choose three exercises to do day in day out what three would you choose?

It does not matter how you spread them out i.e. all three everyday or one a day on a three day spread. Like lets say you choose pull ups as one of them, you could do wide arm , close grip or reverse grip weighted or non-weighted just as long as its pull ups the variation you choose to do does not matter.

For example my three would be .

  1. Dumb bell press flat bench

  2. Pull ups

  3. Dips

thank you for your time guys or girls you know in case GRRL chimes in.

Insulinjunk03's picture

Squats, deadlifts. Incline bench press

creepingdeath's picture

Squats, incline bench press, t-bar rows.

Caeser's picture

sorry, I'm retarded... already answered a while back.

Darkhorse777's picture

Squat deadlift and weighted dips

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press1's picture

I remember a few years back when I snapped my weight bench and had to wait 4 damn weeks for a new one to be made up for me as the place I ordered it from make them from scratch as they are competition spec (lower and wider). During this time I only did weighted dips on my dip station with loading belt. The amount of chest and shoulder development I dost during that time was unreal. Shoulder broadness, chest thickness and the rest went out the window, but then once the new one arrived it felt such a relief to get it all back again. I know a lot of guys enjoy weighted dips and they are great to do after benching but compared to flat benching as a main exercise and builder they really are nowhere near as effective if its size you are after.

MonstrousS's picture

Well, for maximal efficiency I'd likely pick SBD. But FOR FUN I would choose these:

BB Romanian DL

BB Incline Bench-press

T-bar row

Verysleepy's picture

Incline dumbbell
Deadlifts
Pull ups

Bulkdaddy's picture

Flat bench
Dead lifts
Squats

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Bulkdaddy's picture

Your legs probably look like pencils!

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addicted.to.pain's picture

25inch quads

17inch calves

And thats with out having much of a regular leg day

Bulkdaddy's picture

Good shit

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Bill Hudson's picture

I would choose

Push-Ups

Sit-ups

Pull-Ups

Caeser's picture

KB Swing
Zercher Squat
Chin ups

Dyson87's picture

"Squats"
"Military press"
"curl's"

JJ333's picture

Squats
Bench
Deadlift

Not because they are my absolute favorites I just feel like they are the compound movements you can get the most bang for your buck from.

datdudedavid's picture

Every powerlifter's answer, me included

press1's picture

You gotta think bud, if you are squatting 700 lb's for reps does having small calves really matter in the overall scheme of things Lol

press1's picture

It all depends on what's important to you. Personally I f'kin love big benches & deads and have massive respect for anyone who can push 5 plates plus, what someone can squat I have no interest in whatsoever.

Zalewski's picture

I'm amazed only you and one other person said these. These are the basis for a lot of programs, and you could always switch to being a powerlifter

Manshit's picture

If it can only be three it going to be
Hack squats
Clean pushes
Bench press

zmlxnqf0904's picture

Well,if just 3 exericises,I would do:

  1. Squat

  2. Dips(Weighted)

  3. Pull ups(Weighted)

Hitman1992's picture

For me
1 deadlift
2 squat
3 bench press
And I’m feeling alive again

levelup's picture

Bb rows, V squat machine, bench

Forehead's picture

V squat machine? Hmmmm

Edit: yes I see now, I’m in a new gym now they have that... I’m going to test
My knees on it tomorrow actually

levelup's picture

Yea man...depending on positioning you can target legs all the way around...plus the tension you can keep is insane

DfromPhilly's picture

Just don’t use it for shoulder presses... trust me I’ve seen it. Lol

plantguypete's picture

This is tough.

Considering variations are alright:

1.) Leg Press
2.) Lat Pulls
3.) DB Bench

With variations, this would allow me to hit many areas, but other areas would definitely start to lack. 5 exercises would be more realistic.

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johnmarshall12's picture

Bench

Curls

Squats

Gh0st's picture

Deadlift. Squat. Dip.

I would definitely miss pull ups though. And pendlay rows. Back day is my favorite day.

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stairmaster's picture
  1. Squats

  2. Front Squats

  3. T-Bar rowing

DfromPhilly's picture

Front squats are a squat variation, so you get one more! Bonus movement! What’ll it be?

Manshit's picture

No legs ?

addicted.to.pain's picture

I new someone would question my lack of leg work outs

My quads are 25 inches

My calves are 17 inches

I've had large legs as far back as I can remember , I hit legs just not very often .

Manshit's picture

Mine are obviously swole but I hit them hard once a week,and do a pre exhaust iso routine twice a week.
I wasn’t judging just asking!

Greg's picture

I first read the title as "Choose just 3 excuses"

Your reply fits perfectly, right up there with the dog ate my dumbbell.

Manshit's picture

It fits with the modern lifter.I see guys in my gym and the wheels are pathetic.They are doing some upper body variations every other day but never a leg day!

Manshit's picture

I’ve had to adjust what I do just cause I getting some age on me but legs every week!

DfromPhilly's picture

Lol same

DfromPhilly's picture

Ok I put a lot of thought into this.

Weighted Carry variation (farmers walk, stone/sandbag to shoulder, stone/sandbag front carry, waiters walk, yoke, etc)
legs, back, bis, traps, posterior chain and core

Squat variation (low bar, Olympic, pause, pin, zercher, etc)
Legs, Posterior chain, core (bis and back too with the zercher)

Bench Variation (close grip with slight incline, flat, incline, close grip, pause, floor press, neutral grip with football bar... I could go on forever)
Chest, tris, shoulders

If we couldn’t have variations, I’d go with this:

Farmers walk
Weighted Dips
Weighted Chin-ups (close grip palms in)

addicted.to.pain's picture

thats an interesting setup bro I like it. ++

Blaaahdk's picture

Bench squat deadlift

press1's picture

Flat Barbell bench, Deadlifts, Barbell Rows

addicted.to.pain's picture

I would love to hit some dead lifts .

My lower back is fucked unfortunately.

Nice set up though bro covers the body well.