If you could only train one body part with three different exercises what would they?

[TrainingHard]

In your opinion if you were forced to choose 3 exercises per body part witch ones would you do? If you can elaborate that would be very helpful. I’m trying to learn from some of the senor members on this board, on what works best and should be the core exercise for anyone’s work.

Hear are mine

Chest:
Barbell Bench Press
15 degree incline Barbell Press
Dumbbell flies

Shoulders
Seated Dumbbell Press
Rear deltoid machine or low incline deltoid flies
Side raises

Back
Dead lift
Bent over Row
Chins

Thighs
Squats
Leg Press
Leg extensions

Hamstrings
Stiff Leg dead lift
Laying leg curls
Lounges

Calves
Standing raises
Seated raises

Biceps
Preacher curls (I know a lot drama about this one)
Standing Barbell curls
Incline Dumbbell curls

Triceps
Cable push downs
Skull crushers
Dips

 

[vitor]

Hmmm,

Chest
Incline DUmbell Press
Hammer Strength Bench
Hammer Incline Press

Back
Tbar Rows
Lat Pull Down
Pull Ups

Shoulders
Dumbell Press
Side laterals
Upright row

Legs
Squats
Leg Press
Calf Raises

Bi
Barbell Curl - Bench Press Par - must be straight
Seated Dumbell Curl
Concetration Curls

Tri
Weighted Dips
Tricep Pushdowns
Rope Pushdowns

 

[LATS]

WELL.. chest (weighted wide grip dips, dumbell flat press, barbell floor press) back (one arm db row, barbel row, rack deads) triceps (close grip floor press, overhead cable ext, one arm db ext) biceps (any curl will do and hammer curls) delts (barbell wide grip upright row, standing barbell press, one arm db press) quads (squats, leg press, stepups) hams (stiff leg db deads, feet high leg press, stepups) calves (anything standing or in donkey position)

 

[TrainingHard]

WELL.. chest (weighted wide grip dips, dumbell flat press, barbell floor press) back (one arm db row, barbel row, rack deads) triceps (close grip floor press, overhead cable ext, one arm db ext) biceps (any curl will do and hammer curls) delts (barbell wide grip upright row, standing barbell press, one arm db press) quads (squats, leg press, stepups) hams (stiff leg db deads, feet high leg press, stepups) calves (anything standing or in donkey position)

Can you do Donkey with out having people sit on you??? Really is there another way??

 

[TrainingHard]

Hmmm,

Back
Tbar Rows
Lat Pull Down
Pull Ups

That seams your hitting your upper back more and not doing somthing to "widen" your back?? Also nothing there for your lower back??

 

[heavyhitter]

That seams your hitting your upper back more and not doing somthing to "widen" your back?? Also nothing there for your lower back??

uhhh... pulldowns and pullups are the two best widening exercises out there.

 

[LATS]

as for the donkey press.. i use a leg press.. which essentially is the same position.. bent at the waist ect.. i have also used a dip belt loaded up and leaning on a piece of equipment ect.. i have used people at thegym before.. until lewd comments by the members made them not want to do it lol..

 

[TrainingHard]

as for the donkey press.. i use a leg press.. which essentially is the same position.. bent at the waist ect.. i have also used a dip belt loaded up and leaning on a piece of equipment ect.. i have used people at thegym before.. until lewd comments by the members made them not want to do it lol..

I have to figure out what leg press I can do that on and try it out.