full body gym workout for the new bro. 1. Squat Pattern Barbell Squat or Leg Press 4 sets × 6–8 reps 2. Push (Chest) Bench Press or Dumbbell Bench 4 × 6–8 3. Pull (Back) Pull-ups or Lat Pulldown 4 × 8–10 4. Posterior Chain Romanian Deadlift or Seated Ham Curl 3 × 10–12 5. Shoulders Dumbbell Lateral Raises 3 × 12–15 6. Arms Superset Bicep Curls × 12 Tricep Pushdowns × 12 3 rounds.