in no particular order they are
-squats
-CGBP
-Deadlifts
-BB shrugs with different grips
-Front squats
-Clean and press
-BB row
-Bench
-Pull ups
-Dips
When worded like that, it makes exercise selection pretty simple… good old common sense
-Deadlift
-Back Squat
-Rack Pulls
-Bench Press
-Weighted Dips
-Weighted Pullups
-DB Rows
-Seated DB Curl
-Seated DB Shoulder Press
-Power Clean
In no particular order:
- Incline BB bench
- Bent-over BB row
- Stiff-legged deadlift
- Front squat
- Weighted pull-ups
- Weighted Dips
- Barbell curl
- Standing military Press
- Back Squat
- Deadlift
As I was going through the list I thought I was going to be the first to throw in leg press. Glad to see some others throwing it in.
In no specific order:
Back Squat
Deadlift
Front Squat
BB Bench Press
Dips
Pullups
BB curls
GHR-not much love here
Good mornings
Military Press
standing overhead press
CGBP
Floor press
Dip
Squat
Good morning
Deadlift
chin/pull up
Row (DB rows pref)
Dumbbell snatch
pinwheel
interested in rack chins as well but havent attempted them yet
- Deadlift
- Power Clean
- Weighted Pull-Ups
- Straight-Leg Deadlift
- Weighted Dips
- Dumbbell Shoulder Press (standing)
- Front Squat
- Elevated-Foot Split Squat
- Glute-Ham Raises
- Back Squat
In no particular order.
- Front Squat
- Pinwheels
- Dead stop pin presses
- Kroc rows
- BB Military presses
- Decline DB bench press
- Deadlift
- Rack chins
- Weighted dips
- Alt. DB Curls
Can you see the influence? 
1)One arm dumbell Presses.
2) Bulgarian squats
3) Barbell Rows
4) Unilateral Dumbbell Bench Presses
5) Stiff Legged Deads
6)French Curls
7)Split Lunges
8)Pull ups (all kinds)
9Low pulley rows
10) Curls standing on a swiss ball (just wanted to see if you were paying attention)…lol
10)barbell curls
1 Back Squat
2 Frost Squat
3 Deadlift
4 DB Bench
5 Dip
6 Military Press and OH Press
7 Wide grip pullups
8 1 Arm DB Row
9 Any variation of curls
10 Calf Raises
After first 3, they arent really in any specific order
[quote]younggully wrote:
1)One arm dumbell Presses.
2) Bulgarian squats
3) Barbell Rows
4) Unilateral Dumbbell Bench Presses
5) Stiff Legged Deads
6)French Curls
7)Split Lunges
8)Pull ups (all kinds)
9Low pulley rows
10) Curls standing on a swiss ball (just wanted to see if you were paying attention)…lol
10)barbell curls[/quote]
That’s interesting to find two single-limb lifts in your top 10 “make you strong” lifts. I’m not criticizing either because this is the last thread to do it in.
Seated Military Press
Back Squat
Rack Chins
Bench Press
Pullups
Barbell Rows
Barbell Curls
Skullcrushers/Pullovers
Lunges
SLDL
In order:
-
- BACK SQUATS!!!
-
- Deadlift
-
- Flat benchpress
-
- Close grip benchpress
-
- Front Squat
-
- Wide grip pullups
-
- Flat dumbell press
-
- Incline benchpress
-
- Single arm dumbell rows
-
- Military Press
- Deadlift
- Romanian deadlift
- One arm DB row
- Overhead press
- DB bench press
- DB low incline press
- Weighted dips
- Rack pulls
- Front squat
- Pendlay row
1)Back Squat
2)Deadlift
3)Low Inc. DB Press
4)Old School T- Bar Rows
5)Push Press
6)PJR Pullover
7)Alt DB Curls
8)Kroc Row
9)Walking Lunges
10)Pull-Ups
I’ve seen a few floor presses on these lists. This may be a stupid question, but are folks doing it in lieu of standard bench pressing?
Deadlifts
Back Squats
Good mornings
Front squats
barbell bench
dumbbell bench
board presses
overhead dumbbell presses
heavily weighted 45 deg back raises
Heavy ass dumbbell rows
cable rows
Yeah I know it’s eleven. I couldn’t narrow it down. I love my cable rows and I love my back extensions. Fuck it.
[quote]Kanada wrote:
interested in rack chins as well but havent attempted them yet
[/quote]
Rack chins kick mucho ass. Only reason they didn’t go on my list was I haven’t been doing them long enough to ascertain a strength benefit on my big 3 lifts yet (particularly bench). I certainly feel there is/will be a size benefit.
BB Bench
back Squat
the Curly bars used for curling LOL
Standing OHP
DB ROWS
Lat Pulldown
Leg Press
Tricep Pushdowns
Barbell Bent over row (thats if my back can take it)
Hammer Strength Back machines
Rack Chins
Sumo Deadlift
Yates Row
CGBP
Alternate Dumbbell Curls (rotating)
Pinwheel Curls
Dumbbell Shoulder Press (semi-supinated grip)
Low Incline/Decline Dumbbell Press
Front Squat
Leg Press
Shame I didn’t discover some of these sooner, especially rack chins and pinwheels. Also got nowhere with back squats for too long.
In the order I think of them; not necessarily their truest order:
- Squats
- Board Press
- Yates Row
- Chins
- Dips
- Overhead Press
- Rack Pulls
- Pinwheel/Hammer Curls
- DB/Kroc Row
- Incline Press
Overhead Press
Deadlift
Side deadlift (or suitcase deadlift as it is called sometimes)
Kroc Rows
Zercher Squats
Pull-ups
Pendlay Rows
Power Snatch
Overhead Squats
Incline Benchpress
Also reading T-Nation and Shake-Weight of course!