which exercises you MUST include in your routine? Just asking out of curiosity.
for me its:

incline db press
seated shoulder presses
squats (started maybe 2 months ago, hate it but i like the results)
deadlifts (also started 2 months ago)
bench press
and the 1x10 set of BW pullups and tricep dips every time i step into the gym. sort of like a warmup routine.

Big Basic Lift such as Squat,Deadlift,Dip,Bench..
sticking to them

Depending on what I'm working that day...Push ups (regular/explosive/hindu/one legged) and dips are always a good warm up for me. I seem to respond well to these exercises and always feel a pump.

Pull ups have increased my strength ten fold and I always include them in a back training day and I do some chin ups when I'm doing biceps. Sometimes i'll throw in a few sets of these on my cardio days.

I don't really know what this exercise is called, but someone showed me once. You hold the dumbbell in front of you like a hammer curl and push it to the side, away from your body. It's a good warm up for your shoulders, and since I had weak shoulders the guy said I should do it. After years of doing it, they have improved just like he said. I do another one as well which he recommended but which is hard to describe.

Then just like you, seated shoulder, bench press (incline, flat) cable crossover/flye, vertical barbell row.

I'm sure there are more. I try to mix things up once in a while so my body doesn't get too used to doing the same things

Tricep kickbacks.

squats, overhead press, pull ups.

Are you serious?!?! hahaha
havent seen a Darklight-Tricep-Kickback-ing-80lbs-for-15reps vid yet. lol

Woots,I never gain any pump from those kickbacks and I think I might be in wrong form
Since the words from you I think this must be an awesome way to shape up triceps
Any tips for performing correct move ?

I think he is taking the piss, haha

front squats, deadlift, and power clean

Gotta have squats. No doubt.

incline db press
overhead shoulder press
stiff leg deadlifts
hack squat

Squats
Power snatch
Power clean and jerks
Pull-Ups
Deadlifts
Sled pulls/push
Hill sprints

This post has been edited by pizzaboy: Nov 21 2010, 08:58 PM

i dont know why but it feels comforting to know that all (assumed) of u guys do squats.
in my place, everyone is doing machines and curls. and half of them doing chest and chest and chest. (of course, with un-mire-able pecs. i assume they dont care about diet)
no squats. no deadlifts.
no freeweights.
heck. even the smith machine. the diagram shows squat but instead, they do incline bench and row.

I love doing bench press but occasinally i alter with squats to match with other parts workout.

For me definitely squats, dead lifts, pull ups, and bench presses. Love those.

Deadlifts.
There's something about piling all that weight on the bar and then lifting it up.

i think in every gym there's bound to be people like those. you can't help em all i guess. hell, i didnt start compound exercises when i started lifting about a year++ ago.

pull-up ...assisted or non
chest dips
bench dips

i love dips...jus don't double-dip the french fries in my sauce...LoL

This post has been edited by ijnek: Nov 22 2010, 10:36 AM

Finally! Someone who saw it for it was. Darklight, you sly devil.

Right on, man. Even those who squat just go down 5 inches as opposed to parallel. Not to brag but I'm the only that goes down to the ass. Squat FTW.
As for the topic at hand, here are my must-dos:

Back - Any form of rowing, lots of pulldowns these days, deadlifts.
Shoulders - Dumbbell shoulder presses, lateral raises, shrugs.
Arms - Spider curls for the biceps, close-grip bench press for the triceps and lots of extensions.
Legs - Used to be squats and leg presses but I'm focusing more on me hammies so stiff-legged deadlifts and leg curls
Chest - Incline dumbbell and bench press.

ass to grass squats ftw bro!
and dont get me started about some dudes who tried to mimic every of my routine with enraging forms.
tried to help but denied.
i silently pray for their skinny back to snap while they try to deadlift/row/squat with all those rounded backs.