All Main Exercises
Push-ups (standard or incline on chair)
3 sets × 8-12
Dumbbell rows (each arm)
3 sets × 10
Pike push-ups
3 sets × 6-10
Dumbbell bicep curls
3 sets × 12
Tricep dips on chair
3 sets × 8-12
Plank hold
3 sets × 20-30 seconds
Bodyweight squats
3 sets × 15
Bulgarian split squats (chair)
3 sets × 10 each leg
Dumbbell goblet squats
3 sets × 12
Lunges (alternating)
3 sets × 10 each leg
Single-leg glute bridges
3 sets × 10 each leg
Calf raises
3 sets × 15
Push-ups
3 sets × 10
Push-ups (standard)
4 sets × 10-15
Dumbbell shoulder press
3 sets × 10
Plank with shoulder taps
3 sets × 20 taps each arm
Jump squats (bodyweight)
3 sets × 10
Dumbbell lunges (holding dumbbells)
3 sets × 10 each leg
Calf raises with dumbbells
3 sets × 15-20
Wall sit
3 sets × 20-30 seconds
Jump lunges (alternating)
4 sets × 8 each leg
Diamond push-ups
3 sets × 8-12
Pike push-ups with dumbbell hold
3 sets × 8-10
Tricep dips on chair (weighted)
3 sets × 10-12
Plank to downward dog
3 sets × 10
Dumbbell bicep curls (tempo)
3 sets × 10
Bulgarian split squats (chair, weighted)
3 sets × 12 each leg
Jump squats
4 sets × 12
Dumbbell walking lunges
3 sets × 10 each leg
Single-leg glute bridges (weighted)
3 sets × 12 each leg
Bulgarian split squat jumps
3 sets × 8 each leg
Tricep dips (weighted)
4 sets × 10
Push-up variations (mix standard and diamond)
4 sets × 12-15
Dumbbell overhead tricep extension
3 sets × 12
Push-ups (mixed variations)
5 sets × 12