Essential Gym Exercises for Beginners

First time at the gym? Start with these fundamental exercises.

Chest & Triceps

• Bench Press: 3x10
• Dumbbell Flyes: 3x12
• Tricep Pushdowns: 3x12

Back & Biceps

• Lat Pulldowns: 3x10
• Seated Rows: 3x12
• Bicep Curls: 3x12

Legs

• Squats: 3x12
• Leg Press: 3x10
• Leg Curls: 3x12

Tips

• Start with light weights
• Focus on form first
• Rest 60-90 seconds between sets