What are your staple exercises?

[Lenny]

If I had to choose the 3 staple exercises for me, they would be:

Major Muscle Groups:
1. Squat (different variations)
2. Bench Press (different variations)
3. Barbell Bentover Row (I know...DEADLIFT, I am ashamed at myself for not doing it more often) - I do love SLDL for hamstrings.

What are your staples? How do you switch them up?

Minor Muscle Groups:
1. Barbell Curl (or DB Curl)
2. Close Grip Bench Press
3. Dumbbell Lateral Raises
4. Hanging Leg Raises

 

[pesty4077]

If I had to choose the 3 staple exercises for me, they would be:

Major Muscle Groups:
1. Squat (different variations)
2. Bench Press (different variations)
3. Barbell Bentover Row (I know...DEADLIFT, I am ashamed at myself for not doing it more often) - I do love SLDL for hamstrings.

What are your staples? How do you switch them up?

Minor Muscle Groups:
1. Barbell Curl (or DB Curl)
2. Close Grip Bench Press
3. Dumbbell Lateral Raises
4. Hanging Leg Raises

Only 3? squat, deadlift, dips, military presses, These 4 are always included in my routines.

 

[b-boy]

squat
deadlift
incline bench press
military bench press
cambered bar curls
dips
stiff leg done on the hack squat machine (charles glass special)


replacements

leg press
bent over rows
bench press
side laterals
seated dumbell curls
close grip bench
lying leg curls

O YEA mine were more than three sorry...LOL

 

[Lenny]

Only 3? squat, deadlift, dips, military presses, These 4 are always included in my routines.

Well no, just my staples, I have plenty of other compound lifts, but I think I find a way to grind those out most often. I perform secondary/auxillary/isolated lifts as well, but usually after I am fried. I just seem to find a way to always do them. And yes I love dips and pull-ups as well, but seem to do them at the end of my workouts or even get a little crazy and pre-exhaust with them to just shake things up sometimes.

 

[tkav1980]

decline bench
squat
dips
weighted pullups
dumbell rows.

 

[shawnkarbabacz]

squat
deadlift
incline bench press
military bench press
cambered bar curls
dips
stiff leg done on the hack squat machine (charles glass special)


replacements

leg press
bent over rows
bench press
side laterals
seated dumbell curls
close grip bench
lying leg curls

O YEA mine were more than three sorry...LOL

What are the stiff leg on hack squats you are refering to? Im trying to picture it and i cant

For me-
incline BP
Bent over rows
preacher curl
squat

 

[unoigo]

One of my favorite exercises that Shelby has turned my on to is DB Floor Presses. Out of all chest exercises, this really works my chest. I have a lot of trouble really feeling or connecting with my chest and this does the trick every time.

Other than that...

Squats
BB Rows
Rack Deads

 

[b-boy]

What are the stiff leg on hack squats you are refering to? Im trying to picture it and i cant

For me-
incline BP
Bent over rows
preacher curl
squat

stand on the hack machine facing the opposite way (face against the head pad) and place your feet low on the platform and bend over at the waist and then back up (stiff leg deadlift). easy and effective and less pressure on your back. ( you shoulder shoud be back on the shoulder pads like the front of your shoulder is about to come away from the pad).

 

[shawnkarbabacz]

stand on the hack machine facing the opposite way (face against the head pad) and place your feet low on the platform and bend over at the waist and then back up (stiff leg deadlift). easy and effective and less pressure on your back. ( you shoulder shoud be back on the shoulder pads like the front of your shoulder is about to come away from the pad).

Ah! Im gonna give that a try. thanks

 

[RINO]

Bench press/incline
Shoulder press/laterals
Close grip ben press/bench dips/pushdowns
Bar rows/t-bar/reverse grip
Bar curls/Alternating curls
Squat/leg press
Deadlift/stiff leg dead
That is my staple followed by my alternate.

 

[b-boy]

Ah! Im gonna give that a try. thanks

please start very light and get use to the movement before adding on a bunch of weight. good luck and hope you like it.

 

[shawnkarbabacz]

please start very light and get use to the movement before adding on a bunch of weight. good luck and hope you like it.

yea i always start very light on new exercises until i feel like i can do proper form without having to think about it. Especially this exercise. I seems like it might be a tad awkward at first but i see how there would be major advantages to it. Thanks for the tip!

 

[btech]

for all you guys who listed SQUATS

Any of you perform them PL style? I only do them PL style, and I can clearly see the mass they have built (glutes, hips, hammies, adductors) and say, "yep, those aren't from DL's, or hack squats....no, this mass is clearly from doing low bar, wide stance squats".

Anyway, to add to tha list: I'm on a quest to build gigantic, out of proportion traps, so power shrugs are currently on my list. So much weight can be used with these.

 

[chris250]

Right now at this time

chest - symthe slight decline bench and bodyweight dips
delts - upright rows and db laterals
back - chins or lat pulldowns, db rows or bent rows
legs - hack squats or leg prs
arm - db alt.curls, dips

 

[Dusty Hanshaw]

Dante told me the best 3 lifts to get HUGE are

1. Single Arms Fuzzy Pink DB Kickbacks

2. 26.23489378 degree incline Inverted Fuzzy Slipper Cable Curls

3. Unilateral toes pointed in @ 12.2% heal only leg press


KIDDING!!!

1. Deads

2. Squats

3. Deads

4. Squats

 

[Lenny]

Dante told me the best 3 lifts to get HUGE are

1. Single Arms Fuzzy Pink DB Kickbacks

2. 26.23489378 degree incline Inverted Fuzzy Slipper Cable Curls

3. Unilateral toes pointed in @ 12.2% heal only leg press


KIDDING!!!

1. Deads

2. Squats

3. Deads

4. Squats

I knew there was something behind those pink fuzzy DB Kickbacks...it is the new craze at gyms now

 

[RONJON]

Squats

Dips

Lateral Raises

Rows

Pullups

DB curl

Close Grip Bench


..but boy do I love me some incline, and deads!!! I miss em haha

 

[norm1220]

Not too many years ago I would have answered :

Squats
Bench
Deadlift

But now that I have a few more miles on me and a lot more injuries behind me I go with:

Front Squats
Flat DB press
Weighted Pull-Up

 

[Dad]

Dante told me the best 3 lifts to get HUGE are

1. Single Arms Fuzzy Pink DB Kickbacks

2. 26.23489378 degree incline Inverted Fuzzy Slipper Cable Curls

3. Unilateral toes pointed in @ 12.2% heal only leg press


KIDDING!!!

1. Deads

2. Squats

3. Deads

4. Squats

Damn it, Dusty, those first three are my secret weapon!

Seriously,
Squats
Bench (powerlifting style witrh low bar, elbows in)
Deads/Rack Pulls
Chins
Shrugs
Barbell Rows
Overhead Pressing
Hanging Leg Raise for abs (and not using those goofy sling things, just hanging onto the bar)

 

[Creation]

Hey dad what do you mean by low bar?