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 |