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

HOME NUTRITION WORKOUT MOTIVATION BIO E-MAIL REGISTER LINKS