Strength training mostly deals with weights. Targeting a specific muscle and enhancing its growth is the primary goal in strength training. Different types of workouts can be done for each muscle groups to tear the targeted muscle, then with required amount of protein and proper rest the muscles will recover.

CHEST – Pushups, Double bar, Barbell bench press (flat, inclined, declined), Dumbbell bench press
(flat, inclined, declined), Chest fly (flat, inclined, declined), Cable cross

LATS – Pull ups, Pull down (Back, front and close), Seated rowing, Dead lift, T-bar row, Dumbbell row
(single and double)

BICEPS – Barbell curl (Normal and wide grip), Dumbbell curl (Normal, incline and decline), Dumbbell
hammer curl (normal, incline and decline), Preacher curl, Dumbbell Concentration

SHOULDER and NECK – Barbell shoulder press (front and back), Dumbbell shoulder press (front and
back), Lateral raise, Front raise, Upright row, Shrugs (Dumbbell and barbell)

TRICEPS – Close grip, EZ bar triceps extension, Dumbbell extension (single and double hand), Push
down, Kickback, Bench Dips

SQUAT – Front squat (Barbell and Dumbbell), Back squat (Barbell and Dumbbell), Lunges (Walking,Standing), Leg extension, Leg Press, Calf raise (Standing and Seated)