Chest:

Barbell Bench Press: This compound exercise targets the chest, shoulders, and triceps. Lie on a flat bench, grip the barbell with hands slightly wider than shoulder-width apart, and lower the bar to your chest. Push it back up to the starting position.

Dumbbell Flyes: This exercise isolates the chest muscles. Lie on a flat bench and hold dumbbells directly above your chest with your palms facing each other. Lower the dumbbells out to the sides, then bring them back up to the starting position.

Back:

Pull-Ups: This compound exercise targets the back, specifically the latissimus dorsi muscles. Grab a pull-up bar with your palms facing away from you, and pull your body up until your chin is above the bar. Lower yourself back down with control.

Bent-Over Rows: This exercise targets the upper back and biceps. Bend forward at the hips with a slight bend in your knees, holding a barbell or dumbbell with an overhand grip. Pull the weights up toward your torso, squeezing your shoulder blades together, then lower them back down.

Shoulders:

Overhead Press: This compound exercise targets the deltoids. Stand with your feet shoulder-width apart, hold a barbell or dumbbell at shoulder level, and press the weight overhead. Lower it back down to the starting position.

Lateral Raises: This exercise isolates the side deltoids. Dumbbells should be held at your sides, palms facing inward. Raise your arms out to the sides until they are parallel to the ground, then return them to the starting position.

Arms:

Bicep Curls: This exercise targets the biceps. Stand with your feet shoulder-width apart, hold dumbbells or a barbell with your palms facing forward, and curl the weight up toward your shoulders. Lower it back down with control.

Tricep Dips: This exercise targets the triceps. Sit on a bench or chair with your hands placed on the edge, fingers pointing forward. Slide your hips off the bench, bending your elbows to lower your body down, then push back up.

Legs:

Squats: This compound exercise targets the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, lower your hips down and back as if sitting in a chair, then push through your heels to return to a standing position.

Deadlifts: This exercise targets the hamstrings, glutes, and lower back. Stand with your feet shoulder-width apart, grip a barbell with your hands just outside your legs, and lift the barbell off the ground while keeping your back straight. Lower it back down with control.

Abs:

Plank: This exercise targets the entire core. Start in a push-up position, with your forearms on the ground and elbows directly beneath your shoulders. Engage your core and hold this position for a specified time.

Russian Twists: This exercise targets the obliques. Sit on the ground with your knees bent and feet lifted off the ground. Slightly lean back, engage your abdominal muscles, and rotate your body from side to side.

Remember that increasing loading is the key to muscular growth. Start with weights that challenge you but allow you to maintain proper form. Gradually increase the weight or resistance as you become stronger. Also, make sure to include proper warm-up and cool-down routines to prevent injuries and aid in recovery. And don’t forget to listen to your body and rest when needed to promote muscle growth and overall health.