Top 3 exercises for the press and legs

 For the press:

1. Barbell overhead press: This exercise targets the shoulders, triceps, and upper chest. Stand with your feet shoulder-width apart and hold a barbell at shoulder height with your palms facing forward. Press the barbell overhead, keeping your elbows close to your body, and then lower it back down to shoulder height.

2. Dumbbell bench press: This exercise targets the chest, triceps, and shoulders. Lie on a bench with a dumbbell in each hand, palms facing forward. Press the dumbbells up over your chest, and then lower them back down to shoulder height.

3. Push-up: This exercise targets the chest, triceps, and shoulders. Start in a plank position with your hands shoulder-width apart. Lower your body down to the ground, keeping your elbows close to your body, and then push back up to the starting position.

For the legs:

1. Barbell squat: This exercise targets the quads, hamstrings, and glutes. Stand with your feet shoulder-width apart and hold a barbell on your upper back. Lower your body down as if you were sitting in a chair, keeping your back straight, and then push back up to the starting position.

2. Deadlift: This exercise targets the hamstrings, glutes, and lower back. Stand with your feet shoulder-width apart and hold a barbell on the ground in front of you. Lift the barbell up, keeping your back straight, and then lower it back down to the ground.

3. Leg press: This exercise targets the quads, hamstrings, and glutes. Sit in a leg press machine with your feet shoulder-width apart on the platform. Press the platform away from you, extending your legs, and then lower it back down to the starting position.

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