CHEST, SHOULDERS AND QUADS

Workout #1

Monday

CHEST

Push Ups

SHOULDERS

Shoulder Taps

QUADS

Squats

Tuesday

BACK

One-Arm Dumbbell Row

GLUTES

Walking Lunges

TRICEPS

Close Arm Pushups

Wednesday

FLEXIBILITY

Any stretching activity

Thursday

CHEST

Push Ups

SHOULDERS

Shoulder Taps

QUADS

Squats

Friday

BACK

One-Arm Dumbbell Row

GLUTES

Walking Lunges

TRICEPS

Close Arm Pushups

Saturday

CHEST

Wide Arm Pushups

QUADS

Side Lunges

ABS

Flutter Kicks

Workout #1

Chest, Shoulders and Quads

bodyparts
EXERCISE #1
Lunges

Step forward bending both knees to 90 degree angles, push off front foot to come back to a standing position.

3 SETS OF 45 SECONDS
EXERCISE #2
Pushups

On hands and toes drop down until chest is a hand away from ground, push up until elbows lock out.

3 SETS OF 45 SECONDS
EXERCISE #3
Squats

Feet shoulder width apart drop body down towards ground until legs are parallel with ground, stand back up until knees lock out.

3 SETS OF 45 SECONDS
EXERCISE #4
Shoulder Taps

On hands and toes, keeping back straight, bring hand to opposite shoulder alternating the entire time.

3 SETS OF 45 SECONDS
EXERCISE #5
Side Lunges

In standing position step foot out to the side of the body trying to get leg to 90 degree, push back up until you reach standing position.

3 SETS OF 45 SECONDS
EXERCISE #6
Side Plank

Start on Elbow and feet, maintain a straight line from shoulder to feet.

3 SETS OF 45 SECONDS
WORKOUT PLANS
Workout #1
CHEST, SHOULDERS AND QUADS
Workout #2
BACK, GLUTES AND TRICEPS
Workout #3
CHEST, QUADS AND ABS