A great compound exercise you want to be careful with! Make sure you perform this one right else you can do some serious damage to your lower back. There are many variations but I suggest to just perform the regular one. The focus with this exercise is the lower back but you will use your hamstrings and glutes as well.
Therefore do Squats first so the legs are warm and ready to go.

Now that your blood is flowing, your heart rate is higher and your body is all warmed up. We are ready for pullups or Bend over Rows. A great exercise to build those upper back muscles. I prefer the Bend over Rows but Pullups are far more complex to the body. The focus with this exercise are on the lats, but you will use the whole upper back!

So we worked on our legs, lower back and upper back. Now it’s time for the benchpress. We all want a bigger chest and the benchpress is perfect for that. There are many variations in how we can perform this. We can use dumbells or the Olympic bar. Also we can use the flat bench or incline bench. I suggest to mix these up every training! So one day you go for flat bench with the bar and use incline bench with dumbells. And the next time u use a incline bench with the bar and flat bench with dumbells. Go full out with the first exercise you perform and use the other exercise for reps and pump as you are already tired for the second bench exercise. The focus with this exercise are on the Upper and Lower chest, but you will also work the Front part of the shoulder.

Oké so now we are ready for the last exercise. The chest is pumped and the shoulders are warmed up and ready to go. The shoulder press. A great way for getting those big shoulders heads you always wanted. Also with this exercise there are more variations to perform. But we stay true to the basics. We are going to work on the front and upper part of the shoulder. You can use a smith machine for this exercise or dumbells. But let’s stay at the smith machine. Stand under the bar or slightly in front of it, lower the bar to your chest and keep hands at shoulder wide. Tuck your elbows in and push up. For the back part of the shoulder just stand slightly behind it. Grab the bar and make sure the upper arms are vertical. Lower the bar behind your head and push up.

Oké so now you got it! You just completed your first full body workout and you will probably become very sore tomorrow haha! Remember, a full body workout isn’t a workout you should do every day. Do this every other day so your body got time to recover. Mostly in general a body that is used to working out need about 24 hours to recover, but if you are just starting in the gym.. you probably need about 48 hours. So you have to find out what is best for you. Don’t work out to fast again or you over train yourself and don’t wait to long because you will lose the power you have just worked out for. (I wil tell you more about this in a other section)

A very effective way to train the chest! Pushups are very underestimated, but are really powerful when performed correctly.
Make sure you keep an active scapula and hold your body in a hollow back plank position. This is crucial. Make reps and sets like 5x20. If the pushup is to hard for you, you can lean on your knees so that way the lever is less then when you lean on your toes. You can mix pushup sets in different variations so you got that whole chest pumped up and working. Diamond pushups, Incline, Decline pushups, regular and wide pushups, clap pushups, explosive pushups... All great variations and very nice to mix them! But if you are a beginner, just focus on the regular pushups for now and get those reps.

A great static exercise to work your core! Hang on a bar or lean on parallettes and straighten out your legs pointing forward. Try to hold this position for as long as you can. However, if this is to hard for you, you can always use different variations to get stronger. You got things like planking(and all his variations), knee raises, leg raises, tucked Lsit hold, mountain climbers etc. I personally like static holds a lot because I think they are very powerful but the other exercises are just as good! It’s always good to switch them. A strong core is needed in Calisthenics so don’t let this one slide.