Routine For:

Created By:
CHEST - 9 Push-Up: Medium Hands

BODY WEIGHT WORK OUT

LEGS: GLUTES / THIGHS - 9 Lunge: Stationary
In wide stride, legs
shoulder
width apart, head up, back
straight, bend both legs
simultaneously until
forward
thigh is parallel to floor.
Do all repetitions to one
side.
Repeat on other side.

LEGS: CALVES - 1 Heel Raise: Standing

Toes on board, heels on

floor, knees slightly bent,
rise up on toes as high as
possible.

Do 2 sets. Complete 15-25 repetitions. Rest for

approximately 60 seconds between sets.

Do 2 sets on each leg.

Complete 15-20
repetitions. Rest for
approximately 45 seconds
between sets.

Do 2 sets.
Complete 25 repetitions.
Rest for 45 seconds between
sets.

ARMS: TRICEPS - 32 Dip (Bench)

ABS - 17 Crunch: Twist Bent Leg, Alternating

BACK: LOW - 8 Good Morning (Barbell)

Legs bent,
tighten abdominals,
raise upper body and
one leg. Twist to
touch opposite elbow
to raised knee.
Alternate sides.

Bent 90 at hips,
knees slightly
bent, head up,
back straight,
raise torso until
in line with legs.

Do 2 sets.
Complete 40
repetitions (20 on
each side). Rest for
60 seconds between
sets.

Do 2 sets.
Complete 12-15
repetitions. Rest
for approx. 45
seconds between
sets.

ARMS: BICEPS - 2 Curl: Standing

Medium Grip (Barbell)

BACK: LOW - 1 Leg / Arm Lift: Alternating

Chest a few inches from floor, push up until arms are

straight.

Body almost to floor, elbows close to sides, press upward

until arms are straight.
Do 2 sets. Complete 15-25 repetitions. Rest for approx. 45
seconds between sets.

ABS - 15 Crunch: Reverse

Knees slightly bent,

curl arms toward
shoulders.

With knees at 90 angle, tighten abdominals, curl hips up

until low back clears floor.
Do 2 sets. Complete 25 repetitions. Rest for approx. 45
seconds between sets.

LEGS: GLUTES / THIGHS - 5 Full Squat: Body Weight

Head up, back straight, feet

pointed slightly out, squat
until backs of thighs touch
calves. Adjust arm position
for balance. Keep
abdominals tight and
maintain weight on heels.

Do 2 sets.
Complete 15-25 repetitions.
Rest for 45-60 seconds
between sets.

Copyright 1999 VHI

Do
sets.
Complete
repetitions.

SHOULDERS - 1 Press: Standing (Dumbbell)

Arms and legs as straight as possible, raise opposite arm and

leg. Alternate sides.
Do 2 sets. Complete 40 repetitions (20 on each side). Rest
for 60 seconds between sets.

BACK: LATS - 4 Row: Bent Over (Barbell)

Knees slightly bent, palms

in, press to straight arms,
rotating to palms forward
at end of movement.

Do
sets.
Complete
repetitions.

Lift barbell to chest, keeping back flat and knees bent.

Do

sets. Complete

repetitions.

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