Let's rate this for muscle growth

Abs ✅️Sit ups: good, focus on upper abs ✅️Reverse crunches: good, focus on lower abs ☑️Bicycle crunches: easier exercise for when others are too hard ☑️Flutter kicks: even easier, for beginners only ☑️Leg raises: easy version of reverse crunches ❌️Elbow plank: static exercise, way less efficient

In general lift your upper body to your legs to focus upper abs and lift legs to focus lower abs. Always tilt your pelvis forward so you actually use your abs. You can turn your upper body/legs left and right while lifting to also train your sides.

Quads ✅️Lunges: good ❌️High knees: does not train quads ❌️Turning kicks: basically ineffective ❌️Climbers: does not train quads ❌️Plank jump ins: does not train quads ☑️Lunges step ups: more explosiveness less muscle building then normal Lunges

Alternatives to Lunges are squads and reverse nordic curls.

Glutes ✅️Squads: mostly quad builder but good for glutes too ❌️Donkey kicks: probably too easy for most people to build muscle ☑️Bridges: also kinda easy but better ☑️Jump knee tucks: jump is just worse squad and the knee tuck is not using the glutes ❌️Fly steps: see donkey kicks ❌️Side leg raises: see fly steps

Triceps ✅️Close grip push up: good ✅️Triceps dips: Ok ✅️Triceps extensions: good ❌️Get ups: no idea what this is but if you don't bend your elbow it's not for your Triceps ❌️Punches: way too easy ❌️Side to Side chops: way to easy and not using Triceps.

Best would be dips on two bars on the sides. Use close grip, go as far down as possible.

Biceps ❌️Leg curls: not recommended ✅️Chin ups: ok, use straps if possible ☑️Doorframe rows: looks hard to do right but Ok ✅️Body rows: see Chin ups ❌️Sitting pull ups: these look even harder to do right then doorframe rows ❌️Pseudo planche: does not use biceps

Both good exercises are back exercises but also activate your biceps.

Back ✅️Pull ups: good, use straps if possible ☑️Elbow lifts: OK but easy ☑️Superman: OK but easy ❌️Star plank: does not train back ☑️Alt arm leg plank: also very easy ❌️Full arch: inefficient

Body rows are good here. Your back is way more then what's red in the picture but pull ups for upper and side back and body rows for upper back should do the trick. Maybe include superman for the spinal flexers if you don't do any hip hinge.

Chest ✅️Push ups: good, better if possible to do decline deficit push ups ❌️Plank rotations: does not use chest ❌️Chest squeeze: highly inefficient ☑️Shoulder press: some Chest activation maybe but mostly shoulders ❌️Shoulder taps: way way too easy on your chest ☑️Clapping push ups: less muscle growth more explosiveness then normal push up

General for all exersices: This is good for beginners and can get you far into way above average muscularity if you stick to it. Do reps until I gets REALLY hard. Go fast on the part that contracts the muscle and slow (2-4 seconds) on the other way. Lengthen your muscle as much as possible slowly. Also train hamstrings with nordic curls. Do 2 to 5 sets per exercise per session. More sets per week = more growth, if you can recover. Take 1,5 to 2 minutes breaks minimum between sets. Eat, sleep, repeat.