Mondays and Thursdays

Horizontal pull exercise

Horizontal pull
(Targets: biceps brachii, latissimus dorsi, rhomboids, and posterior deltoids)

Bicep curl exercise

Biceps curl
(Targets: biceps brachii and brachialis muscles)

Wide-stance squat exercise

Wide-stance squats
(Targets: quadriceps, hamstrings, gluteus maximus, and adductor muscles)

Tibialis raises exercise

Tibialis raises
(Targets: tibialis anterior and other anterior lower leg muscles)

Tuesdays and Fridays

Horizontal push exercise

Horizontal push
(Targets: triceps brachii, anterior deltoids, and pectoralis major)

Vertical push exercise

Vertical push
(Targets: triceps brachii, anterior deltoids, and upper pectoralis major)

Kettlebell swing exercise

Kettlebell swings
(Targets: core muscles, gluteus maximus, hamstrings, and lower back muscles)

Calf raises exercise

Calf raises
(Targets: gastrocnemius and soleus muscles)