Bench Press

Chest

Equipment: Barbell

A compound upper body exercise that primarily targets the chest, shoulders, and triceps.

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Incline Dumbbell Press

Chest

Equipment: Dumbbells

An upper chest and shoulder focused variation of the dumbbell press.

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Push-ups

Chest

Equipment: Bodyweight

A fundamental bodyweight exercise for chest, shoulders, and triceps.

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Bent Over Barbell Row

Back

Equipment: Barbell

A compound movement that strengthens the back, lats, and biceps.

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Dumbbell Rows

Back

Equipment: Dumbbells

Single-arm rowing exercise for balanced back development.

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Pull-ups

Back

Equipment: Bodyweight

An advanced bodyweight exercise for back and bicep strength.

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Barbell Squat

Legs

Equipment: Barbell

The king of leg exercises, targeting quads, glutes, and hamstrings.

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Goblet Squats

Legs

Equipment: Kettlebell

A kettlebell squat variation that improves form and mobility.

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Dumbbell Lunges

Legs

Equipment: Dumbbells

Single-leg exercise for quad, glute, and hamstring development.

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Dumbbell Bicep Curls

Arms

Equipment: Dumbbells

Isolation exercise for bicep development.

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Tricep Dips

Arms

Equipment: Bodyweight

Bodyweight exercise for tricep and chest activation.

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Barbell Curl

Arms

Equipment: Barbell

Compound bicep exercise with heavy weight capability.

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