I have a sheet of paper saying what exercises on what day. Sort of did it through trial and error.

First off I haven't worked out since Thanksgiving so yeah I'm getting back to it tomorrow (day off). The only workout tools I have are 2 15lbs weights and a that perfect pullup bar. Shit on it all you want but it works wonders if you're for real with it.


I work out every other day. And I change body parts enough so it doesn't overwork anything. Also I do 3 sets of everything I describe. My workouts take from 20-40 mins.

I do cardio every other workout session. I'm not a big fan of cardio so I do it enough to burn fat but not feel like I'm destroying my knees or ambition to work out.

Arms

Slim pushups- Put your hands together by your solar plexus for when you go down so it work your tri's.

Dips- My kitchen counters are across so I prop my feet up across holding my arms tight and works wonders. Do it sloooooow, not about the number you can do as much as you think.

Pushoff Slim- The counter that I have, stand about 5 feet back and fall forward. Catch yourself before you actually fall into it with your arms only inches apart. Similar in shape of the slim pushup hence the word slim

Chinup Slim- It's a pullup, with your palms facing the ceiling. Pretty much a given.

Curls- I have 2 15lbs weights, it's always my last and since my bi's and tri's are tired. I sit down in my chair and just keep my elbows on my knees and uhh lift?



Shoulders and back

Regular pushups- Your standard pushup. It works.

Clap pushups- Push yourself off the ground and clap your hands before you hit the ground. Not the easiest but rewarding as you get better.

Med grip pullup- It's where you hold your hands like in a fighting stance, or pointing thumbs at yourself. You can get giant traps doing these enough. I had a bulge of a neck at the end of last winter.

Pullup slim and wide- Palms facing down or out. It's much harder than a chinup. Though having visible back muscles feels sexy.



Chest and abs

Pushups wide- spread your arms farther than your actual chest. It burns your pecks more than anything.

Pushoffs wide- Like I said before fall forward but keep your arms at a 90 degree angle so your hands in front of your chest. When you hit the counter fire back to stand, and let gravity take you again. You feel it alot faster than slim grip but it makes more change.

Chinups wide/crunch- Lift yourself (Durrr) arms spread wide (I think you get my style of naming things). When your fully up do a crunch either one slow one to burn both spots or fire off as many as you can before you have to go back down. Amazing workout.

Crunches- Standard crunches, on the final 50 I do 25 just going left and 25 going right.



It's not the best I'm sure there's better rounded but it's fine for me. It makes me feel great and works for me. At the end of it a protein shake and no shitty fast food. Maybe some scrambled eggs and wheat toast.