Monday:
50 sit ups,
2 sets of 30 push ups,
2 sets of 30 squats ,
2 sets of 12 pull ups ,
Cardio, shadow boxing, or kickboxing a heavy bag until heart is pumping fast, followed by stretching,
Neck exercises, 50 sets.
Tuesday:
50 sit up variations.
1 set of 30 push ups and squats.
2 sets of 15 reverse shoulder push ups,
2 sets of 15 shoulder push ups,
3 sets of tricep push ups or dips.
30 sets of hamstring exercises (don't no what they're called)
2 sets for 12 pull ups
Cardio, shadow boxing, or kickboxing a heavy bag until heart is pumping fast, followed by stretching,
Neck exercises, 50 sets.
Wednesday:
Repeat Monday
Thursday:
Repeat Tuesday
Friday:
Repeat Monday again
Diet:
2 to 3 meals a day, usually consisting of the cheapest rice, pasta, beans and tuna that I can find with lots or coffee. I stay under 1900 calories most days.
Note:
I do lose fat and have gained muscle on this plan when I stick to it, plus I have seen great increases in fitness and energy levels. I don't use any equipment other than a pull up bar and heavy bag. I'm not joining a gym as I don't currently have the money. And sometimes I go running in the evening. I increase the reps and sets each week.
50 sit ups,
2 sets of 30 push ups,
2 sets of 30 squats ,
2 sets of 12 pull ups ,
Cardio, shadow boxing, or kickboxing a heavy bag until heart is pumping fast, followed by stretching,
Neck exercises, 50 sets.
Tuesday:
50 sit up variations.
1 set of 30 push ups and squats.
2 sets of 15 reverse shoulder push ups,
2 sets of 15 shoulder push ups,
3 sets of tricep push ups or dips.
30 sets of hamstring exercises (don't no what they're called)
2 sets for 12 pull ups
Cardio, shadow boxing, or kickboxing a heavy bag until heart is pumping fast, followed by stretching,
Neck exercises, 50 sets.
Wednesday:
Repeat Monday
Thursday:
Repeat Tuesday
Friday:
Repeat Monday again
Diet:
2 to 3 meals a day, usually consisting of the cheapest rice, pasta, beans and tuna that I can find with lots or coffee. I stay under 1900 calories most days.
Note:
I do lose fat and have gained muscle on this plan when I stick to it, plus I have seen great increases in fitness and energy levels. I don't use any equipment other than a pull up bar and heavy bag. I'm not joining a gym as I don't currently have the money. And sometimes I go running in the evening. I increase the reps and sets each week.
