Squats - Squats are the king of all exercises. You work every muscle in the lower body, activating your quads, hamstrings, glutes, calves, spinal erectors, abdominals and obliques. Since squats engage so many of your muscles at once, you are increasing your muscle-building hormones like testosterone and growth hormone. This can cause a great stimulus for muscular growth, fat loss and incredible strength gains. You'll increase flexibility and your range of motion in the entire hip complex. This will reduce back pain and making you feel more nimble. While many contribute squats to just working the legs, this is far from the truth. Squats work your core as good or better than any abdominal exercise for extreme midsection strength and a ripped six pack. Squats are also one of the best workouts in terms of improving cardiovascular conditioning since it can really tax the cardio respiratory system if done with high intensity.
Deadlifts - Like squats, deadlifts work many muscles at once, specifically the entire back. While the lower back is what gets the most emphasis, you're also working your upper back, core, legs, arms and shoulders. A huge benefit of doing deadlifts is through its emphasis on core stability in terms of improving core strength and posture. In addition, deadlift training is exhausting since you are working so many muscles at once and constantly exploding and using power to properly perform the movement. This can really help increase your cardiovascular conditioning and obviously pack on lean muscle mass.
Sprints - Research has shown that doing sprints can burn 9X more fat than traditional steady state cardio. If you ever compared a sprinter to a marathon runner, you will clearly see that sprinters have the better bodies. Sprinting is great for lean muscle growth and fat loss. Why do you think sprinters have incredible physiques? There's a reason for it. High intensity sprinting will burn calories long after your workout is finished so you will continue to look lean. Sprinting really targets those fast-twitch muscle fibers, which are responsible for improving power and explosion throughout your body. This means you can lift heavier weights and jump higher. If your gym doesn't have a track, go on the treadmill and run at a high speed for 30 seconds and then rest for 30 seconds and repeat. Try that for 10 times and you'll have an amazing sprint workout!
If you are looking for the best gym workout, you should definitely check out the MP45 Program. MP45 will list every gym workout to do with all the exercises, sets and reps. You also get a full nutritional program outlining all the best foods to eat at specific times of the day to maximize your progress. I completed the MP45 Program after 45 days and my results were amazing! Now, I am doing MP45X to really burn that last 2-3% of stubborn body fat!