1. Squats:

Stand with your feet shoulder-width apart.
Extend your arms in front of you or place your hands on your hips.
Bend your knees and push your hips back, lowering into a squat.
Aim to get your thighs parallel to the floor.
Push through your feet to return to the starting position.
Perform 3 to 5 sets of 5 to 8 reps.

2. Deadlifts:

Stand with your feet shoulder-width apart.
Grab a dumbbell with each hand, keeping them at your sides with an overhand grip.
Tighten your core and push your hips back.
Lower the dumbbells down your thighs until they reach mid-shin level.
Push away from the ground to return to the starting position.
Perform 3 to 5 sets of 5 to 8 reps.

3. Dumbbell Chest Presses (Bench Press):

Lie flat on your back on a workout bench with your feet on the floor.
Grab a dumbbell in each hand just outside shoulder-width.
Unrack the dumbbells and hold them directly above your chest with extended arms.
Bend your elbows to lower the weights toward your chest.
Press the dumbbells back up over your chest without locking your elbows.
Perform 3 to 5 sets of 5 to 8 reps.

4. Overhead Presses:

Stand with your feet shoulder-width apart.
Hold a barbell at shoulder level with your hands at shoulder-width apart.
Activate your core and slightly bend your knees.
Press the barbell above your head until your arms are straight.
Lower the weight back down to shoulder level with control.
Perform 3 to 5 sets of 5 to 8 reps.

5. Planks:

Assume a high plank position with your hands below your shoulders and your body straight.
Lower to your forearms without allowing your lower back to dip.
Maintain this position for 30 to 60 seconds.
Perform 2 to 3 sets.
Before starting this workout, consider your fitness level and gradually progress. Focus on maintaining proper form, and as you improve, aim to increase the weight used in each exercise over time. Also, pay attention to your recovery between sessions and your ability to maintain proper technique throughout the entire workout. These factors are essential for progressing safely and effectively in your strength training journey.