Three compound movements rebuild muscle and burn fat: a squat variation, horizontal push like bench press, and horizontal row. This minimalist routine hits chest, shoulders, back, and legs with just three exercises.
If I lost my physique and I only had 3 movements to get back in shape, here's exactly what I would choose. Number 1 would be some form of squat, whether that's a dumbbell in front, whether that's a barbell behind, a split squat, it doesn't matter. Choose one, stick with it. The next one would be some form of horizontal push. My preference would be a dumbbell or barbell bench, or a push-up would work as well. The last one to get the back would be a horizontal row, dumbbell or barbell preferred. A machine could work as well. You stick to those 3 movements, you're going to get your chest, your front delt, your back, your rear delt, some of your lateral delt, your legs. You're going to get nearly every single muscle group in your whole body, and you can get the results that you want.
