Not an expert here, but this is what I do and enjoy: you need just 4 exercises: push, pull, legs, abs. Push: work towards 1 arm, 1 leg pushups Pull: pullups o

Not an expert here, but this is what I do and enjoy: you need just 4 exercises: push, pull, legs, abs. Push: work towards 1 arm, 1 leg pushups Pull: pullups on a bar (not chinups) Some people can do a 1 arm pullup but I'm far from that. Legs: work towards pistol ups (=1 leg squads) Abs: ab roller and/or leg ups with feet touching top of bar The first 3 are the top of their class. For abs you can choose from a lot of different ones (dragon flag etc.) I'm getting older (41), so I shifted from 3 times a week going all out, to every day training while not pushing myself to the extreme.