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Barbell Squats: Squats target multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back.
Deadlifts: Deadlifts work the posterior chain, including the lower back, glutes, hamstrings, and traps. Perform 3-4 sets of 6-8 reps with heavy weights to build strength and muscle mass.
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Bench Press: The bench press is a compound movement that targets the chest, shoulders, and triceps. Perform 3-4 sets of 8-10 reps with challenging weights to increase.
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Pull-Ups/Chin-Ups: Pull-ups and chin-ups are excellent bodyweight exercises that target the back, biceps, and shoulders.
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Barbell Rows: Barbell rows are effective for building a strong and defined back. Perform 3-4 sets of 8-10 reps with proper form to target the lats, traps, and rhomboids.
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Military Press: The military press targets the shoulders, triceps, and upper chest. Perform 3-4 sets of 8-10 reps with a barbell or dumbbells to build shoulder strength and size.
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Dumbbell Lunges: Lunges are a unilateral exercise that targets the legs and glutes. Perform 3-4 sets of 10-12 reps with dumbbells to improve lower body strength and muscle definition.
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Dips: Dips are a compound exercise that targets the chest, triceps, and shoulders. Perform 3-4 sets of 8-12 reps with proper form to build upper body strength and muscle mass.
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Leg Press: The leg press is a great exercise for targeting the quadriceps, hamstrings, and glutes. Perform 3-4 sets of 10-12 reps with heavy weights to build lower body strength and muscle size.
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Russian Twists: Russian twists are a core-strengthening exercise that targets the obliques and abdominals. Perform 3-4 sets of 15-20 reps with a weighted.
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