5 exercices only

kipping pull ups
overhead deadlift
wrist curl
barbell flies
weighted dips

>>38679366
Curls squat sit-up push-up run

hammer curl
isolated curl
reverse grip curl
barbell curl
good mornings

>bench
>rows
>squats
>curls
>calf raises

Squats
Deadlifts
Bench Press
Overhead Press
Pull ups

>>38679392
Only acceptable answere

Deadlift
Dumbell bench press
Dumbell shoulder press
Squat
Bent-over dumbbell row

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>>38679397
this will give you chicken arms/chicken legs

are you sure about that

>>38679401
Fuck i forgot the lats,

scrap rows, pull-ups it is

>>38679397
>chicken legs inbound

>>38679392
This. Without a doubt. Unless running takes up a spot, if so, take out OHP.

>>38679366
Bench
Ohp
Diddy
Pullup
Dip

The reason I asked was because I need a program with only 5 exercices (I never trained before btw)

Neck deads
Ankle kips
Knuckle flyes
Bubblegut planks
Shiggy-diggies

>>38679392
Best choice

>>38679392
This. But i'd do chinups instead of pullups. But that's just personal preference.

Squat.
OHP.
Dips.
Chins.
Cleans.

Squat
DL
Glute Kickbacks
Power Clean
Snatch

Sprints
Bent over rows
OHP
Pull ups
Decline bench press

>people unironically waste two or more exercises on legs or meme like DL, cleans, and snatches

Power Cleans
Bench
The Press
Squat
Hamstring Curls

>>38679392
>Squats
>Deadlifts
>Bench Press
>Overhead Press
>Pull ups
objectively the only right answer

>>38679405
>>38679414
if a T-rex is a chicken then yes.

>>38679366
Came here to post >>38679392 (but chinups > pull ups)
Everything else is wrong or an unfunny meme
If running counts as one of the 5, put it instead of bench, and just increase ohp and chinup volume

>>38679772
Enjoy fucking your shoulders from double the pushing to pull volume.

>>38679741
>cleans and snatches are a meme

Maybe some people want to be Olympic weightlifters and have very high goals. Kys for being a douche.

>>38679842
Where does this list say anything about volume?

>squat
>muscle-up
>bench
>dl
>pendlay row

>>38679366
dick sucks
anus insertions
two handed skiier jack offs
semen swallowing
buttplug squats

>>38679366
High bar squats
Low bar squats
Front squats
Hack squats
Pistol squats

>>38679741
>Calls other exercises memes
>includes decline bench

>>38679371
>kipping
Crossfit pls

>>38679392
this is my stronglifts but weighted chinups instead

>>38679366
Are you serious? DLs, squats, ohp, bench press and pullups only possible answer.

Weighted dips
Dumbell flies
Weighted lunges
Dumbell curls
Gorilla crunches

>>38679405
If you do weighted chinups so you can only do 3x5 and do enough presses, you will have big arms.

Front Squat
Weighted dips
OHP
Weighted Chins
Farmers Walk

Take my dog out for a walk
Hang out washing
Mow lawn
Rush when late for the bus
Tend to garden on Saturday afternoons

Sumo Deadlift (Quads, Hams, Glutes and Whole Back)
Weighted Dips (Mid-Lower Chest, Triceps, Front Delts)
Overhead Press (No thing other exercises don't work, but I like the movement)
45° Lateral Raises (Mid-Rear Delts)
Weighted Chinups (Back, Biceps)

All you need to get aesthetic AF

Barbell Underhand Bent-over Row
Full back squat, high bar
Barbell Straight-back Straight-leg Deadlift
Bench Press
Overhead Press

>>38679366

weighted pull-ups
weighted chin-ups
weighted dips
overhead press
squat

>>38680314
>Farmers Walk

is this really effective? what does this target?

>>38680468
Afaik, Forearms, Abs, Obliques, Traps, Quads, Lateral delts probably (you need to elevate the weight up so you don't hit your legs every step.

Clean + Press
Pull-ups / Chin-ups
Push-ups
Parallel Bar Dips
Back Squat

Running
Squats
Deadlifts
Pull-up
Dip

>>38679405
what?why?

>>38679366
Freestyle (Swimming)
Overhead Squats
Bench Press
Deadlift
OHP

>>38679389
Good job anon

>>38679366
1.- squat
2.- high bar squat
3.- front squat
4.- weighted carries
5.- bodyweight half squats

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>>38680485

will try this

push up
dip
pull up
kettlebell swing
sprint

Walking
Food Chews
Running
Jumps
Manual Object handling

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>>38679366
weighted pull ups
deadlifts
clean and jerk
power cleans
snatch

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Dumbbell Curls
EZ Bar Curls
Cable Curls
Barbell Curls
Cheat Curls

squats
bench
press
deadlift
chinups weighted

bench squat deadlift weighted chinup dumbbell row

Squats
Bench
Rack Pulls
Sit-ups
Shoulder press

squat
deadlift
bench
power cleans
don't need fifth

>>38679392
This. But if we count running as an exercise, replace pullups with running.

>>38679392
this

>>38679366

Squat
Deadlift
Bench
Rows
Shoulder Press

>>38679392
this

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>bench press

Pull ups

Chin ups

Assisted pull ups

Weighted Chin ups

Cleaning spiders out the bucket

squat (provided i can do both high bar and low bar)
bench
press
rows
pull/chin ups

Deadlift
Front squat
Axle press
Yoke walk
Pullovers

>>38679392

What would happen if I AxAx this?

>>38679392
It's beautiful. Like poetry.

Squat
Press
Deadlift
Clean'n'Jerk
Snatch

>>38680821
Nah u don't want no lats or biceps mode. Take out dead or swqta

>>38679430
You're so stupid OP

>>38679366
Turkish get ups
Swings
Weighted pull ups
Squats
Deadlifts

>>38681529
you'll literally win olympia

>>38681529

You'll end up looking like blaha probably

>>38680200
nice catch man, the rest made a lot of sense though

burpees
running
frog leaps
handstands
pushups

>>38679392
or this.

>>38679864
>implying you'll ever get to the olympics, especially with 5 exercises

Keep going, this is funny.

>>38679881
No amount of pull ups can replace horizontal pulls for balancing push volume.

>>38680185
>implying decline bench isn't vastly superior to powershitter flat bench for chest activation and shoulder health

>>38679366
Clean and Jerk
Snatch
Back Squat
Pull ups
RDLs

>>38682749
>no push

>>38679366
curls
diddly
squats
rows
ohp

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>mfw im literally on 5 exercies rn

low bar squat
press
bench press
deadlift
power clean

id add back extensions and chins but these 5 go very far

Heavy prowler pushes.
Chin up.
DB bench.
Push press.
Cardio on Concept 2 rowing machine.

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>>38679392
impressive bait

Bench press
Loaded carry
Pull-ups
Deadlift
Curls

>>38679366
>seated push press
>hungarian bench
>tricep curls
>overhead rows
>weighted dips

>>38679392
this but what about rear delts?

>>38679392
Came here to say this

Pull ups
Dips
Deadlift
Bench press
Overhead press

No squats because I have weak legs. Deadlift will keep them activated though.

Preacher curls
Hammer curls
Skullcrushers
Rope pulldowns
Pushups

>not only training arms
It's like you faggots dont want to make it.

>>38684055
> Not doing leg exercises because legs are weak

Makes sense.

>>38679366
Snatch
Clean & Jerk
Squat
Deadlift
Pullup

>>38684388
err musle ups in stead of pull ups

>>38679392
squats, DL, OHP and pull ups are a given but bench is an overrated meme move tbqh. I do it but I'd never include it in my top5.I'd pick dips or something over it.

>squat
>deadlift
>bench
>facepulls
>bicep curls

ez

squat
front squat
diddly
clean and jerk
snatch

>>38684388
/thread

>>38679392
Swap pull ups with bent over barbell rows and you're there.

>>38679366
>DYELs detected
not a single perosn's said farmer's walk

Walking
Running
Crouching
Kneeling
Prone

Pretty much the same stuff I do every single day really.

>>38684555
>not a single perosn's said farmer's walk

that's because these idiots are perma-newbies who think SS is a legit lifting rutine

>>38679555
Do you find that people treat you differently as a female at the gym???

>>38684555
Farmers walks don't really work your legs through a range of motion.

Walking lunges with a KB or bar in a rack position are more economical.

>>38684646
they arent meant to train legs in that sense you fool

>>38679366
If you could only do 20 or so exercises for the rest of your life, which would you choose?

Bent leg chinups
Hindu pushups
Split squats
Glute ham raise
Walking

>>38684646
>Farmers walks don't really work your legs through a range of motion.
so? they're a great exercise for your core, upper back, grip (obviously) and hips. If you want to improve athletic performance there are few better exercises to be doing

>>38682308
lol. relax bro. It's okay that you're wrong.

>>38679366
Running
Dumbell bench
Clean and jerk
Dumbell shoulder press
Pull-ups
Bonus: kegels for boaner gainz

>>38679366

Diddlies, Bench, Squat, pull ups, OHP.

>>38679366
5 is too nice

3 exercises, choose wisely

>>38679389
enjoy your tiny lats

>>38684646
>Farmers walks don't really work your legs through a range of motion.

o boy. dont tell me - you do SS, right?

>>38679366
Deadlift
Bench
Overhead press
Chin-ups
Calf raises
>fuck squats

>clean
>squat
>bench press
>deadlift
>pull ups

Squat
Clean
Chin up
Dip
Row

>>38684700
But you only get five exercises.
Walking lunges with a weight front racked will work your core, quads, hamstrings, glutes, spinal erector, and a lot more of your upper back muscles. About the only thing it won't do is work grip but if you deadlift and row that shouldn't be an issue.

Farmer's walks don't really have carry over to anything but strongman and MAYBE powerlifting. Farmer's are probably the worst loaded carry (sandbag carry>>>>>>>>>>>farmer)

>>38679371
Omg, /thread

Iron cross
Sumo deadlift
Handstand pressups
Sex
Human flag

>>38680821
>not lifting anaerobically

bench press
deadlift
squat
barbell curl
db overhead triceps extension (standing)

>>38684846
>Walking lunges with a weight front racked will work your core, quads, hamstrings, glutes, spinal erector, and a lot more of your upper back muscles. About the only thing it won't do is work grip but if you deadlift and row that shouldn't be an issue.
Yoke walks are better than front rack lunges if we're going down that route.
>Farmer's walks don't really have carry over to anything but strongman and MAYBE powerlifting
Yes they do, they have a lot of carryover to rugby for example.

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>>38679366
Bench
Squat
Deadlift
Barbell row
OHP

>>38679366
Standard bench
ATG high bar squats
Standard Deadlifts
Barbell shoulder press
Power cleans

binch
ohp
diddly
squanto
pull/chin ups

>>38684956
Prowler pushes or just sprints have way more carry over to rugby and are far superior to farmers walks in terms of training economy.

>>38685091
>Prowler pushes or just sprints have way more carry over to rugby
The thing with prowler pushes is that they are quite taxing in terms of cardio, and while they are great for forcing you to use efficient pushing technique you don't get the same benefit in terms of keeping the trunk solid. Farmers (done heavy enough, i.e well over bodyweight in each hand for advanced athletes) are much better for strength than prowler pushes.

They have the added bonus of being really fucking hard, which adds in a mental toughness aspect to the training.

Fuck you and the nigger pounding your ass. I do whatever exercises I want.

Squat/Deadlift/OHP/ChinUps/Bench Press

Dont need anything else.

>>38679366

Deadlift
OHP
Dips
Bench
Chins Ups

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>>38679366

Bench Press
Inverted Bench Press
Decline Bench Press
Incline Dumbbell Press
Dumbbell Chest Flies

>>38679366

Run
Cycle
Swim
Chin up
Deadlift

>>38679366
Squat, deads, db bench, ohp, barbell rows

>>38679392
This, but with muscle ups instead of pull ups.

>>38685140

agreed
people who dont understand the athletic carryover of heavy farmers walk have obviously never done heavy farmers walk

dan john thinks they may be the actual difference between real athletic success and "not quite there"

>>38679392
I do this Ax

>>38679366
Squats, deadlifts, bench, ohp, weighted pull ups

>>38679392
aww yeah
add chinups and bent-over row and that's already my current program

>>38685140
>you don't get the same benefit in terms of keeping the trunk solid.
I guess I don't get how that would work?
Being able to keep your torso solid while walking with a load is very different than keeping your torso solid while tackling, scrumming, or sprinting. For one thing, the ranges of motion involved are very different.
One easy example of this is in the weight room is a front rack hold in a power cage: if you can front rack 400lbs for 30 seconds and train it all the time, but never train a front rack in a paused half squat, you will almost certainly dump the weight if you try a 400lb rack hold in a half squat. Keeping your core braced while standing is *substantially* different than keeping it braced in a paused half squat. The strength does not carry over. How would a 400lb farmers walk help me when I get yanked while pushing in a crouch? I'd think sports specific drills would be best for that.
I think a lot of the love for farmers walks taps into bro-science ideas about 'general' strength which we know now arn't neurophyisologically possible.

Squats
Deads
Incline Bench
Pullups
DB Rows

>>38685442
There are 6 exercises you must do:

>Lower Push/Pull:
Squat and Deadlift
>Horizontal Push/Pull
Bench and Row
>Vertical Push/Pull
OHP and Pullup

>>38679366
Deadlift
Squat
Bench press
Pull ups
Overhead dumbell press

>>38684030
with only 5 exercises some sacrifices must be made

I'd replace pull-ups with rows

>>38679366
pushups
hspu
rows
pullups
pistols

Bench Press
Arnie Press
Squats
Deadlift
Bent over barbell row

>>38684030
pull ups. focus on them and emphasize throughout the movement.

deadlift also hits them.

Weighted Pullups
Overhead Press
Deadlift
Sprints
Pushups

>>38679405
nicely memed, faggot

>>38685497
the most complete answer desu lads

Squat, Dead, bench, Rows, pull ups

>>38679366
Pushup
Pullup
Squat
Swim
Walk/Run

>>38679366
Planks, squats, bench, pull ups, flys.

Nothing else is needed. If you do anything more than this, you are a trying way too hard.

>>38679366
get the fuck out, mehdi

>>38679366
squats
deads
bench
OHP
Rows

I guess I won't get that power development but I'll have a pretty strong body

>>38682308
>>implying you'll ever get to the olympics, especially with 5 exercises
>I guess I shouldn't play basketball because I'll never be in the NBA
>I guess I shouldn't bench because I'll never go to IPF World's
>I guess I shouldn't jog ever since I'll never beat Ethiopians
>I guess I shouldn't go to school since I'll never be valedictorian of <insert your country>'s best school
>I guess I shouldn't get a job since I'll never make as much money as Bill Gates
>I guess I shouldn't even be a basement dwelling neckbeard gamer since I'll never make millions playing League of Legends

>>38686619
>>38682308
Hypothetical, in case you didn't pick up on it. I don't play LoL or basketball, etc.

>>38679366

if you can only do 5 exercises, DL would never, ever, be one them

SS idiots dont understand what lifting is about after the 6 months

plus doing bench and OHP wouldnt be in the mix either. you'd only do 1 of those

so much stupid in this thread

>>38679366
Dumbbell curls
Barbell curls
Reverse curls
Hammer curls
Cable curls

The Press
Deadlift
Front squat
Dumbbell binch
Romanian deadlift

>>38679366
Squats
BB glute bridges
Weighted dips
Bench or incline bench if variations don't count
Weighted chins

Bench
Preacher curls
OHP Deadies
Squats
Rows

>>38679366
Pendlay rows
squats
deadlifts
tricep pushdowns
Standing OHP in the squat rack

>>38679392
>>38679772

why is everyone picking pullups over rows?

>>38684577
>Prone
nigga what?

>>38679366
bench press
OHP
Squat
Deadlift
Reverse cable flies

>>38679392
this