Over 19,276 Exercises — You Only Need These Essential 9
By: Lau PWing
Over 19,276 exercises, and you only need these essential 9. I’ve trained for 18 years and explored countless fitness routines. If I were starting out today, I’d focus solely on these 9. Bookmark this for streamlined workouts.
A foundation-focused list of 9 essential exercises (each with an alternative), recommended for building a solid base in the first 6-12 months. All use 4 x 12, prioritizing consistency.
Chest
- Bench Press (alternative: Incline Dumbbell Press) — lie flat, grip shoulder-width, lower to chest with elbows at 45°, press up to extend.
- Incline Dumbbell Press — bench at 30-45°, press dumbbells overhead to straight arms, lower with control.
Back 3. Lat Pulldown (alternative: Bent Over Barbell Row) — wide grasp, pull down to chest, squeeze shoulder blades, release slowly. Rows train thickness for home setups. 4. Bent Over Barbell Row — bend at hips, pull bar to midsection, squeeze back, lower with control.
Legs 5. Barbell Back Squat (alternative: Lunges) — bar on upper back, lower until thighs parallel, push through heels to rise.
Shoulders 6. Overhead Dumbbell Press (alternative: Dumbbell Side Lateral Raise) — press dumbbells overhead to straight arms, lower with control.
Arms 7. Dumbbell Bicep Curl — palms up, curl to shoulders, squeeze biceps, lower slowly. 8. Dumbbell Skull Crushers (triceps) — lie on bench, lower dumbbells to forehead bending elbows, extend back up.
Plus guidance: do these 2-3 times weekly, stick to 4 x 12, aim for consistency, and adjust reps as needed. The post also plugs a free AI workout-plan web app.
Key Points
- 9 essential exercises across chest, back, legs, shoulders, and arms, each with an alternative.
- Consistent 4 x 12 programming; 2-3 sessions weekly.
- Emphasizes basics and consistency over complexity.