WORKOUT
Before you begin any exercise program you should consult your physician
Non-Gym Workout
Body Part
Reps
Abs
Crunches
1 set of 15 each
Side bends
15
Back
Isometric Lat Pulldowns
2 sets of 15
Arms
Dips
2 x as many as possible
Pushups
2 x as many as possible
Wrist Curls
2 sets of 10
Isometric Bicep Curls
3 sets of 10
Deltoids
Isometric lat Pulldowns
2 sets of 15
Pushups
2 sets of 15
Arm Raises
2 sets of 15
Chest
Dips
2 x as many as possible
Pushups
2 x as many as possible
Legs & Glutes
Glute Kickbacks
2 sets of 10
Fire Hydrants
3 sets of 10
Hamstring lifts
3 sets of 10
Butt (press) lift
3 sets of 10
Sissy squats
2 sets of 10
Walking lunges
2 sets of 15
Calf raises
2 sets of 10
Routine:
Body Part
Day #
back & deltoids
1
arms & chest
2
legs
3
rest/day off
4
abs
every other day
| Body Part | Reps |
| Abs | |
| Crunches | 1 set of 15 each |
| Side bends | 15 |
| Back | |
| Isometric Lat Pulldowns | 2 sets of 15 |
| Arms | |
| Dips | 2 x as many as possible |
| Pushups | 2 x as many as possible |
| Wrist Curls | 2 sets of 10 |
| Isometric Bicep Curls | 3 sets of 10 |
| Deltoids | |
| Isometric lat Pulldowns | 2 sets of 15 |
| Pushups | 2 sets of 15 |
| Arm Raises | 2 sets of 15 |
| Chest | |
| Dips | 2 x as many as possible |
| Pushups | 2 x as many as possible |
| Legs & Glutes | |
| Glute Kickbacks | 2 sets of 10 |
| Fire Hydrants | 3 sets of 10 |
| Hamstring lifts | 3 sets of 10 |
| Butt (press) lift | 3 sets of 10 |
| Sissy squats | 2 sets of 10 |
| Walking lunges | 2 sets of 15 |
| Calf raises | 2 sets of 10 |
Body Part
Day #
back & deltoids
1
arms & chest
2
legs
3
rest/day off
4
abs
every other day
| Body Part | Day # |
| back & deltoids | 1 |
| arms & chest | 2 |
| legs | 3 |
| rest/day off | 4 |
| abs | every other day |
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