If you had to choose 1-2 exercises.....

[A-10]

for each bodypart (based on your first hand experience) that gives the best size AND strength gains which two would you choose?

Please don't answer every body part with "squats and deads bro!!" unless applicable.

For my list they'd be:


Chest: Flat Bench / Weighted Dips

Back Width: Pullups (I suck at these )

Back Thickness: Bent Rows

Legs: Squat/ Leg Extension

Bi: DB Hammer Curl/ Preacher (Although they give tendonitis real bad)

Tri: Skull Crushers/ Dips

I'd throw DL's in there but they seem to help everything instead of one individual body part.

 

[luquillo78]

chest: flat bench / weighted dips

back: deadlift

legs: squats

bis: bb rows

tris: weighted dips

 

[jcp2]

you wont go wrong with incline barbell, squats and deads.

 

[Phil9999]

Chest-Incline Dumbells Flyes, Flat Dumbell Press
Quads-Squats Leg Press
Hams-SLDL, walking lunges
Back-Deadlifts and one arm rows
Shoulders-i cant say here cuz there are 3 delt heads
tri's-close grip bench press, skull crushers
bi's-basic alternating dumbell curls, preacher db curls

 

[silver_shadow]

chest/delts/tris - any form of pressing. i love push presses especially and what it's done for my tri's and shoulders
quads - ATF front/back squats
hammies - GMs (i love these)
back - deads and bent over BB rows, chins
bi's - rows and chins/pullups
dick - hot chicks

 

[DocJ]

Quads: Squat & BB Hack Squat
Hams: SLD & Good Mornings
Back: Chins & BB Bent Over Rows
Chest: Shallow BB Incline (20 degrees) & Dips
Shoulders: Standing Military Press & Wide Grip BB Upright Rows
Biceps: DB Curl & DB Incline Hammer Curl
Triceps: Skullcrushers & Close-Grip Bench
Calves: Leg Press Raises & Seated Raises

 

[myrslok]

I don't know, because I always use three excercies per musclegroup..

 

[muddytraks]

Quads-Squats, Leg Press
Hams-Leg Curls, Stiff leg dead lift
Back-Closegrip Pulldowns , Underhanded Barbell Rows
Chest-Bench flat, Inclined Bench
Shoulders-Overhead Press, Cable Laterals
Bi's-Closegrip strightbar Preacher. Standing 1 arm cable curl
Tris-Skull crushers, Tricep Ext
Calves-Standing toe raises, Seated calf raises
Traps- Bell shrugs

 

[02gixxersix]

Are you gonna be doing a DC routine?

I would do:

chest: flat bench/incline db's
Shoulders: barbell presses/laterals
legs: GHR's/squats or box squats
back: deads/bent over rows
bis: BB curls/incline db's
tris: skullcrushers/reverse grip bench

 

[Swellin]

99% of the DCers don't touch flats.
Just thought I would throw that out there.

Chest: Incline/hammer strength
Shoulders: front press/any other press machine
quads: squats/leg press
hams: rdl/sumos
back width: rack chins/ lat pulls
back thickness: deads/bent rows
bis: bb curls/preachers
tris: weighted dips/ cgbp
forearms: pinwheels/rgcable curls
calves...anything
traps: rack deads from knee<-all ya need
abs: incline situps with a heavy db on chest

 

[02gixxersix]

Yeah but that's just because DC doesn't like them. I think flat bench is a personal preference. If your rotators can handle it it's a great excercise. I think Inclines should be used as a supplement not the primary and done with dumbells.

 

[Brat]

Back: Deadlift and pullups
Traps: Seated DB shrugs and face pulls
Shoulders: Military press and lateral raises
Chest: Flat bench press (DB or BB) and pushups
Quads: Squat and extension
Hams: Walking lunges and curls
Calves: Seated and standing raises
Biceps: Incline DB curls and wide/close/reverse-grip BB curls
Triceps: Close-grip bench and dips
Abs: Flutterkicks and ball crunches