The exercises in these routines will train your whole body and all the major muscles in one simple workout.
You can train your whole body with simple workouts that can take less than 30 minutes to complete, you don't need to spend hours in the gym to get results.
Increase the reps and reduce the weight if you just want to tone up and not build too much muscle mass. The sets and reps here are focused more on muscle building.
Workout one
- Bench press - muscles trained - chest - triceps - shoulders - 4 Sets of 8 - 10 reps
- Lat rows - muscles trained - upper back - biceps and shoulders - 4 Sets of 8 - 10 reps
- Bicep curls - muscles trained - biceps - forearms - 3 Sets of 8 - 10 reps
- Tricep extensions - muscles trained - triceps - forearms - 3 Sets of 8 - 10 reps
- Squats - muscles trained - hamstrings - buttocks - lower back - 4 Sets of 8 - 10 reps
- Lunges - muscles trained - buttocks - thighs - 4 Sets of 8 - 10 reps
- Leg raises - muscles trained - abdominals - 3 Sets of 10 - 20 reps
Workout two
- Bench press - muscles trained - chest - shoulders - triceps - 3 - 4 sets of 10 reps
- Lunges - muscles trained - thighs - buttocks - 3 sets of 10 reps each leg
- Lateral shoulder raises - muscles trained - shoulders - 3 sets of 10 reps
- One arm lat rows - muscles trained - upper back (lats) - biceps - 3 sets of 10 reps
- Ab crunches - 80 reps
Workout three
- Shoulder press - muscles trained - shoulders - upper chest - triceps - 3 sets of 10 reps
- Squats - muscles trained - buttocks - thighs - hamstrings - lower back - 3 sets of 10 reps
- Pull ups - muscles trained - upper back (lats) - biceps - 3 sets of 10 reps
- Peck deck - muscles trained - chest - biceps - 3 sets of 10 reps
Leg or knee raises - 60 reps
I recommend mixing up your workouts every six weeks to keep things fresh and interesting. There some other workouts on this site that can give you some ideas.
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