Then 1 day a week I did: Aerobic exercise 2 mins @ 85, 2 mins @ 75, x 6 Push - up 14 Chest press 14 Leg curl 16 Single arm row 14 Power lunge 16 ea leg Lat pull down 14 Lateral raise 16
Ball squat 16
Tricep extension 14
Dips 20 Repeat last 10 exercises
Chest: various push - ups Back: various pull - ups (do need a pull - up bar for this) Shoulders: Hand stand press Biceps: close grip chins
Triceps: close grip push ups, triceps dips Quads: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Hamstrings: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Calves: standing two - legged calf raises, one legged calf raises Abs: various forms of crunches and leg
Triceps: close grip push ups,
triceps dips Quads: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Hamstrings: squats (press with ball of the foot), various lunges (press with ball of the foot), sissy squats Calves: standing two - legged calf raises, one legged calf raises Abs: various forms of crunches and leg
triceps dips Quads: squats (press with
ball of the foot), various lunges (press with
ball of the foot), sissy squats Hamstrings: squats (press with
ball of the foot), various lunges (press with
ball of the foot), sissy squats Calves: standing two - legged calf raises, one legged calf raises Abs: various forms of crunches and leg raises