If you could just do 12 exercises, what would they be?

[Scotsman]

On a four day cycle I would do

day 1 Squats

Day 2 Bench

Day 3 Cleans

Day 4 Deads


So only four exercises. Think this will do well just need to do some abs a couple of days a week. Now I do a three day split and probably do three to four different things a day.

Cheers,
Scotsman

 

[PolishHammer1977]

12

Day 1
Box Squats
Zercher Squats
Standing Calve Raises

Day 2
Pull Ups
Deadlifts
Face Pulls

Day 3
Push Press
Power Cleans
Close Grip Bench

Day 4
Incline Press
Dips
Flat Press

 

[Vortexx]

WEEK 1

DAY 1: CHEST (lower-midchest), triceps & biceps
10 sets decline benchpress
10 sets weighted dips
10 sets scott cable curl

REST

DAY 2: QUADS, CALVES
5 sets hack squat
5 sets squat
10 sets seated calve raise

REST

DAY 3: DELTS (front, sidedelt), TRAPS
5 sets push press
5 sets behind neck press
10 sets shrug machine

REST

DAY 4: BACK (width), rear delt
5 sets chin
5 sets dumbell row
10 sets reverse cable cross

WEEK 2

DAY 1: CHEST (upper chest), forearm, triceps
10 sets incline dumbellpress
10 sets reverse curls
10 sets overhead french press

REST

DAY 2: HAMSTRINGS, CALVES
5 sets stldl
5 sets legcurl
10 sets standing calve raise

REST

DAY 3: DELTS (front, sidedelt), TRAPS
5 sets push press
5 sets behind neck press
10 sets shrug machine

REST

DAY 4: BACK (thickness), rear delt
5 sets deadlift
5 sets bent row
10 sets reverse cable cross

REPEAT

Can't settle for 12 exercise though, need 20 total


decline benchpress
weughted dips
scott cable curl
hack suat
squat
chin
dumbell row
inxline dumbell press
reverse curls
overhead french press
stldl
legcurl
seated calve raise
stand calve raise
push press
beh neck press
shrug machine
deadlift
bent row
reverse cable cross

 

[casualbb]

Just 12? I'd do exactly what I'm doing right now:

Full Squats
SLDL
Calf Raise
Weighted Dips
Weighted Chins
Incline DB Press
DB Rows
Upright Rows
DB Shrug

Yes, that's only 9

If I had to bring it to 12, I'd say add
Preacher Curl
Skull-Crushers
Rear Delt Isolation

-casualbb

 

[slobberknocker]

1. Clean and Jerk
2. bench
3. Military press
4. Squat
5. Snatch
6. chins
7. Hang Cleans
8. Deadlift
9. Bent over rows
10. Standing Cable Crunches
11. 40 yard dash
12. 300 yard shuttle


Hehe, my new routine...decided to walk on to my university's football team.

 

[The Red Dragon]

1. deadlift
2. squat
3. bench press
4. military press
5. incline bench
6. Pull ups
7. dumbell press
8. bent over rows
9. upright rows
10. skull crusher
11. shrugs
12. bicep curls

 

[Debaser]

I can't do an acceptable workout with only 12 exercises.

This baffles me. I didn't even list 12. Tell me how underdeveloped you would be if you "only" did the following:

Dips
Incline Press
Close-grip bench
Overhead press
Pullup
Barbell row
Bicep curl
Squat
Stiff-legged deadlift
Shrug
Calf raise
Rack deadlifts

Which bodypart would be lacking?