Male Exercises - Complete Training Guide

Barbell Squat
Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
Raise the bar back to starting position, lift with your legs and exhale at the top.
Barbell Bench Press
Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
Lower the bar to your mid chest
Raise the bar until you've locked your elbows.
Barbell Stiff Leg Deadlifts
Stand with a barbell at your shins with your feet shoulder width apart.
Bend forward at your hips and keep your knees as fully extended as possible.
Grab the barbell and then extend your hips while maintaining a straight back.
From the standing position, lower the weight in a controlled manner.
You can either lower the weight to the floor or before you touch the floor, depending on your mobility.
Chin Ups
Grab the bar shoulder width apart with a supinated grip (palms facing you)
With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
Slowly return to starting position. Repeat.

Barbell Squat