[WW] Beginner looking to actually get started in the gym. Tips/ideas?

Chest:

Pushups

twisting dumbbell press (seated, leaning back, similar to a benchpress) palms away, then at the top palms facing you

cable cross overs,

Incline dumbbell chest fly with neutral grip (laying on back - chest out - elbows slightly bent)

Back:

pull-ups, wide grip, close-grip, underhanded  (chest out & look up)

dumbell row (one knee resting on bench, chest facing ground - pull down and out)  -  Dumbbell Row     

rope - straight-arm pull down

sitting cable row

Dead lifts (or rack pulls?)

5 MUST-DO BACK EXERCISES - With CO-CEO Alex Savva

BODYBUILDING BACK WORKOUT FOR A THICKER BACK     

Legs:

Squats or dumbbell squats (press into heels & look up & ass to grass) or goblet squat

Free motion squat

TRX single leg squat (or stability ball)

Leg presses (stabilize knee avoid injury and supination)

Alternating Dumbbell Lunges (use good form!! Look up) - Reverse

Hip abduction/adduction

Calves!!

Shoulders:

Neutral Grip Sternum Chin Up (look up chest out)

Arnold Press (standing; lifting dumbbells over your head/shoulders)

Bent-Over Forward Raise (neutral grip; standing/squatting - legs together)

Bent-Over Reverse Fly Neutral grip; standing/squatting)

Bent-Over Reverse Fly Pronated Grip reverse fly - legs together

Cable External Rotation (for infraspinatus muscle)

Prone Reverse Fly off Bench (on stomach)

Upper-Arms - Biceps:

Dumbbell Hammer Curl (or with kettle bells)

Zottman Curls (standing; using dumbbells; a normal curl but rotate at the top; and bring down in that same direction, and then flip it again at the bottom...so two flips basically)

High cable curl

Concentration curl

Seated Incline dumbbell curl

Upper-Arms -Triceps:

Triceps: V-Dips (use gloves to protect wrist - keep elbows in to focus triceps - look up chest out - don't lean forward unless you want to hit chest)

Triceps: Dumbbell Tricep Kickback (on all fours it is easier to balance) - How To: Tricep Kickback (Dumbbell)   

Triceps: Tricep Rope Pull Downs (or overhead)

Triceps: Bodyweight tricep extension  http://youtu.be/VYgVTinbx_A

Triceps: Close grip push ups

Misc : http://youtu.be/IDrmnHciAiM


Forearms (high rep low weight)

Reverse curls on EZ curl bar

Single arm alternating dumbbell hammer curls across body

Midline Curls

Forearm extensions

Finger curls

Wrist curls

Abs

Reverse crunches

Crunches

Bicycle crunches or Russian twist

Vertical chair knee raise

Toe touches

Alternating toe touch

Plank or ab wheel roll out

Ab pull down / kneeling crunch with rope

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