weighted dips…squatting for the upper body.
romanian deadlifts at a close second just for overall awesomeness
I’m a fan of reverse grip benching. The movement feels very natural to me, and numbers-wise, it is right up there with my regular bench press. It started irritating my biceps though, so I will come back to it when they get stronger.
Back Squat
Bench Press
Low Incline Dumbbell Press - If I didn’t have an ego fascination with getting my bench up, this would be my #1 chest movement
Just like to point out that most of you fail at the concept of Description.
[quote]Akuma01 wrote:
Just like to point out that most of you fail at the concept of Description.[/quote]
Haha
The big 3, deadlift, squat, bench, in that order. When I first started lifting, I did none of those. I got the occasional “Have you been working out?” but not until I started focusing on pressing on those and eating a TON did people start saying things like “Damn you blew up” or “I guess you’re a part of you family after all”. My 3 brothers were all starting football players in high school (2 centers and 1 fullback) so I was always viewed as the skinny one in the family. NOW, my brothers even joke about how I’m bigger than them 
But only since I’ve been doing the big 3 has this progress occurred lol
during my preseason track phase we do some higher volume work and I can barely walk after one of our leg days which includes 3 sets of 8-12 reps of good mornings and bulgarian split squats. It helps to have a badass coach screaming in your face
[quote]ashylarryku wrote:
[quote]Akuma01 wrote:
Just like to point out that most of you fail at the concept of Description.[/quote]
Haha
The big 3, deadlift, squat, bench, in that order. When I first started lifting, I did none of those. I got the occasional “Have you been working out?” but not until I started focusing on pressing on those and eating a TON did people start saying things like “Damn you blew up” or “I guess you’re a part of you family after all”. My 3 brothers were all starting football players in high school (2 centers and 1 fullback) so I was always viewed as the skinny one in the family. NOW, my brothers even joke about how I’m bigger than them
But only since I’ve been doing the big 3 has this progress occurred lol[/quote]
Kinda funny isnt it, everyone is trying to think of a new different way to get “jacked” but nothing beats the big three… except leg lifts on a bosu ball, that shit just yokes the shit outta fools
Dumbbell flyes - they are great for chest isolation and make my chest more sore than any of the presses I do.
Weighted dips - good for tris and can easily be modified for chest by leaning forward.
Heavy barbell bent over rows - nothing hits my back as hard.
Seated incline leg press - Better leg isolation and I can go far heavier without worrying as much about Injuries.
Dragon flags - best abs exercise I’ve found, you can progress to the point of having everything from the shoulder blades down off the bench.
[quote]Akuma01 wrote:
[quote]waylanderxx wrote:
I absolutely love sets of 20 rep leg press. Since I don’t have to worry about stabilizing anything I just close my eyes and send my mind into the muscle. The pump is so intense it feels like my quad is going to rip off the bone. Not to mention, 20 reps of anything heavy is generally going to push you to your limits, which is obviously awesome. LUV LUV LUV this![/quote]
Did i ever tell you about the exercise “2 Minutes” ? It was leg pressing, constantly, no breaks, for 2 minutes. That was the most pumping thing i have ever done. literally felt like my legs were gonna A-splode[/quote]
I used these for 6 months and put 2+ inches on my quads… Most unbelievable feeling when you finish that set, and every time I’d have to laugh at how ridiculous I looked trying to stand up afterwards… Had to stop them for a while because I’m grad student poor and couldn’t afford new pants 
[quote]wiggles wrote:
[quote]Akuma01 wrote:
[quote]waylanderxx wrote:
I absolutely love sets of 20 rep leg press. Since I don’t have to worry about stabilizing anything I just close my eyes and send my mind into the muscle. The pump is so intense it feels like my quad is going to rip off the bone. Not to mention, 20 reps of anything heavy is generally going to push you to your limits, which is obviously awesome. LUV LUV LUV this![/quote]
Did i ever tell you about the exercise “2 Minutes” ? It was leg pressing, constantly, no breaks, for 2 minutes. That was the most pumping thing i have ever done. literally felt like my legs were gonna A-splode[/quote]
I used these for 6 months and put 2+ inches on my quads… Most unbelievable feeling when you finish that set, and every time I’d have to laugh at how ridiculous I looked trying to stand up afterwards… Had to stop them for a while because I’m grad student poor and couldn’t afford new pants :-([/quote]
I remember after doing rowing my freshman year in college, my thighs went from about 22" to 25" mainly because of all of the long-duration leg work that we did. A 2 minute leg press set seems like it could do something similar to that 6 minute race, but more bodybuilder friendly.
I love the Nautilus pullover, but it’s hard to fit in with chins and rows.
Walking lunges, heavy. 165x20x3 is all it takes to put me on the floor. Nothing hurts my glutes more.
[quote]njrusmc wrote:
Walking lunges, heavy. 165x20x3 is all it takes to put me on the floor. Nothing hurts my glutes more.[/quote]
x 2.
Nothing tests mental fortitude IMO like putting 225 or 275 or whatever is relatively heavy for you and walking your way from start knowing you need to get to the finish line because there is nowhere else to put that weight.
Back - Rack Chins- Helps me isolate better than chins (although I like chins as well)
Shoulders - Standing OH Press - Im a vanilla sort of guy
Chest - DB Press - probably my favorite exercise in the gym. I like these because one set and nothing else can make me wicked sore.
Legs- Front Squats - Feels tighter and safer to me than back squat. (But i freaking love 20 rep squats)
Tris- Close Grip Bench Press in the Smythe - Cause it gets me strong.
Bis- Barbell Curl - cause im boring and trendy
Bench Press: from a purely psychological perspective.
Weighted chins: no better stretch can be found.
Chinups (or close grip pulldowns), bench press and squats. No, I dont try to be old school, I can elaborate why those are my favorites.
Chinups: give extremely big mechanical advantage due to the bicep usage, in pullups a lot of tension doesn’t go to the lats because of the arm being the weak link. I swear by this exercise.
Bench press: simply a great all-around chest builder if you manage to do this correctly, meaning not extremely PL’ing style wich is all lats and triceps, but not also full BB’ing because you will have no power. Find the sweet spot for you, everybody is different. With dumbbells you lose enough power too, other stabilizer muscles are fatigued and you don’t work the chest to the max.
Squats I don’t need to explain, huge ROM, great stretch (all those if you go to the bottom), and you do not only work the quads, but also the hams and the glutes.
Sumo Deads…
Deadlift done “Dorian” style, stopping the negative about mid shin and going back, it hits everything in the back of my body and since I have the bar in my hands the whole set without resetting or touching the ground it hits the upper back very nicely. Plus it gives me added frequency for my hamstrings since I only do standing and seated leg curls for hams on legs day.
Standing military press I do these very strict, feet almost together, I hits the front and medial delts plus I get to work my abs very hard too. I don’t know how to explain it but military presses seem to hit my upper traps too.
Back width/thickness - Hammer strength pullovers OR sternum chins. Almost exactly the same movement. I use the HS machine when aiming for higher reps (8+) and sternum chins if I’m working below that figure. They both feel like pretty much every muscle in your upper back is being worked to it’s fullest, with a great stretch at the bottom. It also seems to hit the chest and abs a little which is a bonus.
Hams - GHRs. Best leg exercise EVER. I put this above squats and maybe even before deadlifts (for legs anyway). Nothing adds mass or strength to my hams like GHRs. Plus a lot of people can’t do them so it makes me feel special 
Snatch grip deadlifts on a platform.
I can’t even explain why, but it hits just about everything on the looong way up.