WORKOUT
Before you begin any exercise program you should consult your physician
NonGym 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 