1. Bench Press. Muscles: Chest. You cannot train chest without the classic bench press. Steps: • Lie flat on a bench, grip the bar slightly wider than shoulder-width. • Lower the bar to mid-chest with control. • Press up until arms fully extend. • Repeat for desired reps.

Over 19,276 exercises, and you only need 9. With 15 years of experience, I would focus on these 9 exercises if I was starting out. Here are the 9 core essentials for beginners. ~Bookmark this to make massive progress with the essentials.~

Before we start the thread: The biggest problem people have is that many try to learn new exercises rather than mastering the basics. Don't increase your exercise selection, master the ones that really matter. That is where you make the most gains. Elites mastered the basics.

2. Incline Dumbbell Press. Muscles: Chest. My favorite chest exercise, easy on the shoulders but hard on the chest. Steps: • Sit on a 30–45° incline bench, dumbbells at shoulder level. • Press up until arms fully extend. • Lower slowly with control. • Repeat reps.

3. Lat Pulldown Pull-ups are hard AF, so start with lat pulldowns and build towards pull-ups. Steps: • Sit at the machine, grip bar wider than shoulders. • Pull bar to upper chest, squeezing lats. • Return slowly to the top. • Repeat for desired reps.

4. Cable Row. The pulldowns build the lats, the rows build the mid part of your back. Steps: • Sit with feet braced, grab the handle. • Pull to your waist, squeezing shoulder blades. • Return with control to the start. • Repeat for desired reps.

5. Dumbbell Bicep Curl. To build your biceps, you need to curl; don't overcomplicate it. Steps: • Stand tall, dumbbells at your sides, palms forward. • Curl to shoulder height, squeeze biceps. • Lower slowly to the start. • Repeat for desired reps.

Before we move on: Although I've included a free workout plan at the bottom of this thread, you probably want a more custom plan. Got you! You can use my free AI web app. It creates a plan based on your preferences and personal goals: Go here:

6. Tricep Rope Pushdown. I love pushdowns; they really squeeze my triceps like nothing else. Steps: • Stand at a cable machine, grip the rope. • Keep elbows tight, push rope down and apart. • Squeeze triceps, then return slowly. • Repeat for desired reps.

7. Leg Press. What? No squats. Nope. Squats are hard to master, so start easy. Steps: • Sit on the leg press machine, feet shoulder-width on platform. • Lower the weight until legs are at 90°. • Press through your heels to extend legs. • Repeat for desired reps.

8. Leg Extension. Big tip with this one: Go slow, and really feel the burn. Steps: • Sit in the machine, feet under the pad. • Extend legs fully, squeezing quads. • Lower slowly to the start. • Repeat for desired reps.

9. Machine Crunch It is either this or the cable crunch, but cable crunches are a bit harder. Steps: • Sit in the crunch machine, grip handles. • Contract your abs to crunch forward. • Pause and squeeze, then return slowly. • Repeat for desired reps.

3-Day Beginner Essentials Workout Routine Schedule: • Day 1 – Full Body A • Day 2 – Rest or light cardio • Day 3 – Full Body B • Day 4 – Rest or light cardio • Day 5 – Full Body C • Day 6/7 – Rest

Day 1 – Full Body A • Bench Press – 4 sets x 10–12 reps • Lat Pulldown – 4 sets x 10–12 reps • Leg Press – 4 sets x 12–15 reps • Dumbbell Bicep Curl – 3 sets x 12 reps • Machine Crunch – 3 sets x 15–20 reps

Day 3 – Full Body B • Incline Dumbbell Press – 4 sets x 10–12 reps • Cable Row – 4 sets x 10–12 reps • Leg Extension – 4 sets x 12–15 reps • Tricep Rope Pushdown – 3 sets x 12 reps • Machine Crunch – 3 sets x 15–20 reps

Day 5 – Full Body C • Bench Press – 3 sets x 10 reps • Incline Dumbbell Press – 3 sets x 10 reps • Lat Pulldown – 4 sets x 10–12 reps • Leg Press – 4 sets x 12 reps • Dumbbell Bicep Curl – 2 sets x 15 reps • Tricep Rope Pushdown – 2 sets x 15 reps • Machine Crunch – 3 sets x 20 reps

Here are some tips to finish it off: - Don't try one-rep max - Don't swing and stay stable - Never round your shoulders - Always keep form as number one priority - If you want to look good, be lean and muscular. Focus on diet! Most people, including gym bros, overlook diet.

Talking about diet. If you have no idea what to eat to reach your fitness goals, use my free AI web app. The web app creates a custom meal plan based on your fitness goals and dietary preferences. Also lets you know your body fat percentage. Go here:

🎯 Holds breath in sniper mode... 🎮 X-Air Pro's clutch features: 💨 Breathable mesh for sweaty 1v5 moments 🔫 Perfect height for that winning headshot ⚡ 5D armrests for precise aim control 😅 "Why did I solo queue" comfort mode 🎯 For those who main AWP and live dangerously! 🪑✨ Aim better: 🎪 Headshot deal: Snipe $20 off! #AndaSeat #CSGO #Valorant #ESports #Gaming