Home Pull-Ups Muscles: shoulders, upper back, triceps, abs Sets: 2-4 Reps: 3 to as many as you can Push-Ups Muscles: chest, shoulders, upper back, triceps, Sets: 3-5 Reps: 5 to as many as you can Narrow Grip Push-Ups Muscles: abs, shoulders, glutes, quads Sets: 2-3 Reps: 10 to as many as you can Plank Muscles: abs, shoulders, glutes, quads Sets: 2-3 Reps: 20 seconds to 2 minutes V-Sits Muscles: abs, hip flexors Sets: 3-5 Reps: 10-20 reps Bicycle Crunches Muscles: abs, obliques Sets: 2-4 Reps: 10-20 each side Wall Sit Muscles: quads, glutes, hamstrings Sets: 2-4 Reps: 30 seconds to 3 minutes Gym Bench Press Muscles: chest, triceps, shoulders Sets: 3-5 Reps: 5-10 Dumbbell Squats Muscles: glutes, hamstrings, quads, lower back Sets: 3-5 Reps: 5-12 Leg Press Muscles: quads, glutes Sets: 3-5 Reps: 8-12 Military Press Muscles: shoulders, upper back Sets: 3-5 Reps: 8-12 Seated Cable Rows Muscles: upper back, shoulders, triceps Sets: 2-4 Reps: 5-12 Biceps Curls Muscles: biceps Sets: 2-4 Reps: 5-12