T Nation

Essential Exercises and Your Schedule?


#1

What is your list of essential (every week) exercises? And, how do you schedule them?


#2

The only thing I schedule at the moment is lower back crossover from different exercises.


#3

Bench, Dead lift, Squat, Military Press, and all the accessory work in between.


#4

deadlift. every saturday. Squat. Every wednesday


#5

My essentials (which I haven’t put enough thought into… thus this thread) are:

Mon: Deadlift, Squat
Tue: Bench Press, Military Press
Thu: Preacher Curl, Bent over Row
Fri: Crunches, Push-ups

I try to do about 4 exercises per workout day, and fill in blanks around these.


#6

Chins, Inverted rows, Dips, Military press, squats, Flyes, DB curls, DB shrugs.

Pretty much the most effective movements for moi :slight_smile:


#7

(Monday)OH press, (Wednesday)Deadlift, (Friday)Bench, (Sunday)Squat.


#8

While years ago I would be chiming in with my favroitest exercises, I’ve come to realize that no single exercise will yield results foreever, and should never be viewed as such. Sure I have a few that I just love doing and get all fired up thinking what a badass I am when seeing myself in the mirror, but that’s really neither here nor there in creating hypertrophy over the longrun.

S


#9

[quote]humanjhawkins wrote:
My essentials (which I haven’t put enough thought into… thus this thread) are:

Mon: Deadlift, Squat
Tue: Bench Press, Military Press
Thu: Preacher Curl, Bent over Row
Fri: Crunches, Push-ups

I try to do about 4 exercises per workout day, and fill in blanks around these.[/quote]

You try to squat and deadlift on the same day?


#10

[quote]Deadsion wrote:
humanjhawkins wrote:
My essentials (which I haven’t put enough thought into… thus this thread) are:

Mon: Deadlift, Squat
Tue: Bench Press, Military Press
Thu: Preacher Curl, Bent over Row
Fri: Crunches, Push-ups

I try to do about 4 exercises per workout day, and fill in blanks around these.

You try to squat and deadlift on the same day? [/quote]

Yeah. I heard someone else say that was crazy. I think they might be right. That’s a big reason I posted the question… I want to see how others do it so I might adjust my schedule.

So far I’m having good results though. So I think I’ll wait until I plateau before switching it up. Plus, I’m only a few weeks away from moving to a cutting phase. So maybe I’ll switch either when I’m starting or finishing that.


#11

[quote]The Mighty Stu wrote:
While years ago I would be chiming in with my favroitest exercises, I’ve come to realize that no single exercise will yield results foreever, and should never be viewed as such. Sure I have a few that I just love doing and get all fired up thinking what a badass I am when seeing myself in the mirror, but that’s really neither here nor there in creating hypertrophy over the longrun.

S
[/quote]

I just realised this.

I need to focus more on targetting and fatiguing the muscle I’m trying to work rather than just trying to move the bar/dumbbell from A to B.

I’ve been being stubborn and not switching out exercises because I want to get strong as fuck on them, but I need a bit more muscle to do that, and that isn’t building muscle right now.


#12

[quote]humanjhawkins wrote:
Deadsion wrote:
humanjhawkins wrote:
My essentials (which I haven’t put enough thought into… thus this thread) are:

Mon: Deadlift, Squat
Tue: Bench Press, Military Press
Thu: Preacher Curl, Bent over Row
Fri: Crunches, Push-ups

I try to do about 4 exercises per workout day, and fill in blanks around these.

You try to squat and deadlift on the same day?

Yeah. I heard someone else say that was crazy. I think they might be right. That’s a big reason I posted the question… I want to see how others do it so I might adjust my schedule.

So far I’m having good results though. So I think I’ll wait until I plateau before switching it up. Plus, I’m only a few weeks away from moving to a cutting phase. So maybe I’ll switch either when I’m starting or finishing that.[/quote]

Let me guess, you cut for the spring and bulk for the winter, year in and year out? What are your stats?

I can’t imagine dead lifting after I squat, or squatting after I dead lift. Both of those lifts should be taxing enough that you can’t effectively complete the other on the same day, much less with any intensity. I use to dead lift after I squatted, and once I figured out how silly that was, my numbers shot up.


#13

Mon: dumbbell shoulder press, dips, crunches
Wed: dumbbell incline curls, dumbbell calve raises, leg raises
Fri: incline bench press, reverse pull-ups, rack deads, crunches

I’m only doing this for the next 6 weeks, then I change my routine again. I think for your exercises / day, it is fine to do the squat and dead lift on the same day, but adjust it after some time so your body doesn’t respond negatively later.


#14

Starting this next week.

mon-bench press/incline db press/weighted dips/crunches
tue-deadlift/bb rows/bb curls or chin ups
wed-off
thur-squat/weighted calf raises/leg raises
fri-shoulder press/lateral raises


#15

Everyday I start with 10 min bike ride to get my heart rate going, everyday after that i do 100 pushups and 100 situps every day not matter what before i start anything. My biggest thing that I absoluelty make sure i do is Squat.


#16

One thing I do like is doing deadlifts after squats. Normally the deads are in the 10-12 rep range, I do 2 working sets.

Essential exercises though.

Skull crushers - triceps are a weak link
preacher curls - bicep are a weak link for rowing
abs - weak link in dead and squats

if I don’t improve on these, setting PRs gets a lot more difficult.


#17

[quote]MikiB wrote:
One thing I do like is doing deadlifts after squats. Normally the deads are in the 10-12 rep range, I do 2 working sets.

Essential exercises though.

Skull crushers - triceps are a weak link
preacher curls - bicep are a weak link for rowing
abs - weak link in dead and squats

if I don’t improve on these, setting PRs gets a lot more difficult.
[/quote]

The only kind of deadlifts I do on leg day are usually romanians or stiff-legged to target the posterior chain. I just don’t see any benefit in doing regular deadlifts after squats.


#18

[quote]guitarlifter wrote:
MikiB wrote:
One thing I do like is doing deadlifts after squats. Normally the deads are in the 10-12 rep range, I do 2 working sets.

Essential exercises though.

Skull crushers - triceps are a weak link
preacher curls - bicep are a weak link for rowing
abs - weak link in dead and squats

if I don’t improve on these, setting PRs gets a lot more difficult.

The only kind of deadlifts I do on leg day are usually romanians or stiff-legged to target the posterior chain. I just don’t see any benefit in doing regular deadlifts after squats.[/quote]

this is so silly, have you ever tried?


#19

[quote]guitarlifter wrote:
MikiB wrote:
One thing I do like is doing deadlifts after squats. Normally the deads are in the 10-12 rep range, I do 2 working sets.

Essential exercises though.

Skull crushers - triceps are a weak link
preacher curls - bicep are a weak link for rowing
abs - weak link in dead and squats

if I don’t improve on these, setting PRs gets a lot more difficult.

The only kind of deadlifts I do on leg day are usually romanians or stiff-legged to target the posterior chain. I just don’t see any benefit in doing regular deadlifts after squats.[/quote]

Same, I did do conventional deadlifts after squats for a month or two when I was coming back after a lay off. Once I got back to lifting heavy though I couldn’t manage this.