both    beginner
Strength / Tone

The 9 Best Exercises for gym

Goal

These are the 9 best exercises for each muscular group. You can use them in your workouts or you can design a session with them, so you will work on your whole body. You should adjust he sets and repetitions depending on your fitness level. At the end of the session don't forget to perform 15-20 minutes of stretching exercises.
NEUTRAL-GRIP DUMBBELL BENCH PRESS
3 Sets   15 reps   60 seg desc
PECTORAL-TRICEPS
BARBELL HIP THRUST
3 Sets   15 reps   60 seg desc
GLUTEOS-CADERA
DUMBBELL CHEST-SUPPORTED ROW
3 Sets   15 reps   60 seg desc
ESPALDA
BARBELL FRONT SQUAT WITH HEELS ELEVATED
3 Sets   15 reps   60 seg desc
PIERNAS
HALF-KNEELING SINGLE ARM BOTTOM UP KETTLEBELL PRESS
3 Sets   15 reps   60 seg desc
HOMBROS
Romanian Deadlift
3 Sets   15 reps   60 seg desc
PIERNAS-ESPALDA BAJA
INCLINE DUMBBELL CURL
3 Sets   15 reps   60 seg desc
BICEPS
HALF-KNEELING ROTATIONAL CABLE CHOP
3 Sets   15 reps   60 seg desc
CORE-OBLICUOS
Standing dumbbell calf raises
3 Sets   15 reps   60 seg desc
PANTORRILLAS

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