Beginner full body program to build muscles in the gym

Exercises
Bodyweight Squat
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
3
20
0
90 sec
1

Rope Pulldown
Muscle: Upper back
Equipment: Cable
3
10
10
90 sec
2

Dumbbell Bicep Curl
Muscle: Biceps
Equipment: Dumbbell
3
10
8
90 sec
3

Dumbbell Bench Press
Muscle: Chest
Equipment: Dumbbell
3
10
12
90 sec
4

Cable Rows
Muscle: Upper back
Equipment: Cable
3
10
15
90 sec
5

Lat Pulldown
Muscle: Upper back
Equipment: Cable
3
10
15
90 sec
6

Dumbbell Shoulder Press
Muscle: Shoulders
Equipment: Dumbbell
3
10
10
90 sec
7

Knee raise on parallel bars
Muscle: Abdominals
Equipment: Other
3
15
0
90 sec
8

Hyperextensions
Muscle: Lower back
Equipment: Other
3
10
0
90 sec
9
Exercises
Bodyweight Squat
Muscle: Thighs, Hamstrings, Glutes
Equipment: None
3
20
0
90 sec
1

Rope Pulldown
Muscle: Upper back
Equipment: Cable
3
10
10
90 sec
2

Dumbbell Bicep Curl
Muscle: Biceps
Equipment: Dumbbell
3
10
8
90 sec
3

Dumbbell Bench Press
Muscle: Chest
Equipment: Dumbbell
3
10
12
90 sec
4

Cable Rows
Muscle: Upper back
Equipment: Cable
3
10
15
90 sec
5

Lat Pulldown
Muscle: Upper back
Equipment: Cable
3
10
15
90 sec
6

Dumbbell Shoulder Press
Muscle: Shoulders
Equipment: Dumbbell
3
10
10
90 sec
7

Knee raise on parallel bars
Muscle: Abdominals
Equipment: Other
3
15
0
90 sec
8

Hyperextensions
Muscle: Lower back
Equipment: Other
3
10
0
90 sec
9