>Bench (flat or incline)>Barbell row>Squat>Deadlift>clean and press dips/push-ups/chin-ups are calisthenics and are good, but you don't need a gym to do them.everything else is ancillary.
>>75721689OK so no fitness required
>>75721691obviously running/cycling/rowing etc. is good. but don't need to do it at the gym.
>>75721689>Curls>Possibly forearm curlsAbsolutely worthless to be a strong manly man, but for balance and total development, find some space for those exercises too.And more delt work too, at least break the c&p in the 2 separate movements for better progression
>>75721689>My only 5 gym exercises rate me pls
>>75721689imo:BenchCurlsSquatDeadliftOHPwould much rather do pullup/chinups for back and a little more biceps. also clean and press is gay, i want big muscles to attract men (because i am gay)
the absolute minimum is>flat bench>strict press>squat>DL>barbell row>pull-up/chin-upI ran this except I substituted the row for triceps dips and did chin-ups to get some semblance of not neglecting arms entirely, it works but desu it's inferior
u all are niggers and wrong. >wide squats >flat/incline press>bent barbell row>curls Literally all u need. Everything else is joint and back pain for me.
>>75721776>no pull-uptrash
>>75721689Only sets of faaaahve too right OP?
>>75721778>pull upWhat does the pullup train that the row doesnt? Just do close grip rows. Plus they hurt the elbows and shoulders too much.
>>75721782Rows are awesome
>>75721782you need both, and if you have to make a choice you pick the pull-up because the heavy loaded hinge is already covered by the deadlift (which you also didn't choose)>they hurt the elbows and shouldersare you trying to pull in a straight line?I'm thinking your crippledness is a function of lack of variety and not the other way around, in a proper strict pull-up you are training a lot of stabilizer muscles in your upper back, rear delts and even core
Spergs posting this kind of goofy minimalism are always weak as shit
>>75721697>but don't need to run at the gymThe gym is essentially the only place you can access a treadmill, and a treadmill is useful for keeping track of progress. You can't usually tell how fast you're running on a city 5k, unless you're just running circles around a park or something. The city messes up your pace, and the city is dangerous with cars, bums, obstacles, etc. >>75721689Idiot take. You do need a gym for dips, most people need a gym for pullups, and some people like me even need a gym for calistenics, because some people have no space for even some yoga. Your entire routine is the opposite of what I do (mountain climber endurance drills):>timed dead hangs>grip trainers for forearm power>lat pulldowns and pullups>the entire multirack>monkey bar climb>hanging L seats for core>handstands and gymnastics for balance>5k followed by a 2 mile for enduranceThere are other exercises, but the point is that your basic bitch lifts cause more injuries than they create tough guys. Endurance builds are more OP.
>>75721786lats. rows are mostly for traps and rhomboids
Leaving out the best exercise that there is (OHP) in exchange for lmaodeadlift and clean&press.a fatty made this thread.
>>75722522>You can't usually tell how fast you're running on a city 5kIt's called a stopwatch. Your mobile phone has one.>Your entire routine is the opposite of what I do .>Goes on to list exercises you can do in a park on a child's playgroundhow much do you pay for your gym membership?
>>75722596I'll have you know I'm not fat. I'm in bulking phase at the moment.
>>75721689You don't need cleans if you are already doing squats and deads. Chin ups or pulldowns are better than rows, behind the neck press is better for delts than regular ohp. If you are doing minimum possible exercises you could drop deadlifts, squats already hit a lot of the muscles it targets, rows or pullups are hitting the rest, if you really want deadlifts then I would put a more front chain focused squat like a front squat.
>>75721689post body nigger
>>75721689romanian deadlift is godtier fatigue to stimulus days in between deadlift. If you just stick to 5 you will hit a wall faster then someone adds is smart and worth doing movements.
>>75721689If you care about ACTUAL fitness and meaningful strength, it's0/0.5/1/1.5/2/2.5/3/3.5/4/4.5/5> 0pl8 BODYWEIGHT LEG RAISE with your feet touching the bar (spinal flexion)> 0.5pl8 BARBELL UPRIGHT ROW OVER HEAD (upward pull)> 1pl8 OHP (upward push)> 1.5pl8 WEIGHTED DIP (downward push)> 2pl8 BARBELL ROW with full scapular protraction and retraction (horizontal pull)> 2.5pl8 WEIGHTED UNDERHAND PULL UP until the chin rests on the bar (downward pull) > 3pl8 CLOSE GRIP BENCH PRESS with a small arch (horizontal push)> 3.5pl8 DEFICIT ZERCHER JEFFERSON CURL (spinal extension)> 4pl8 ATG HIGH BAR SQUAT (vertical squat)> 4.5pl8 DEFICIT DEADLIFT (hinge)> 5pl8 LEG PRESS (horizontal squat)0/0.5/1/1.5/2/2.5/3/3.5/4/4.5/5 is:> beautiful > simple> succinct > actually a good measurement of general fitness
>>75721689>cleanBased>and pressCringePressing it limits the weight you can cleanPress less and clean more
>>75721689>Bench (flat or incline)Incline. You hit lower pecs about the same as flat but get more upper chests plus some side delts>Barbell row>DeadliftCombined into Woolam Row. Basically RDL cheat row. Hits posterior chain + most of back>SquatsSpecifically ATG and low bar for a bit more posterior chain>clean and pressReplaced with snatch. Hits side delts more instead of front delts like C&P (which bench already hit)And then add weight chin-up for biceps and lats specifically and delts/spine decompression and you're good
>>75727002 (me)On a second thought,>weight chin-upMake it deadhang weighted pull-up. you're already hitting some biceps with the Woolam row and snatch, plus it's better for spine/delts decompression.Also, all of these should be supplemented with their unilateral versions, as well as some abs and obliques and cardio work
>>75727037>>75727002how do you feel about kettlebell lunge with twist?
Trapbar DeadliftIncline BenchWeighted Chin UpsDo one each day 6 days a week, hitting each lift twice a week. Rest on Sundays. Literally all you need
>>75721689>Squat>DeadliftI don't understand why you need both of these when just one will do.
>>75728390It's an ok movement for abs/obliques, but another leg movement? Really?
>>75721689Add bicep curls and then it would be complete.If you have long limbs and take OP's advice, you'll get a big butt and traps with thin limbs.
