To try this workout, choose the weight that works for you. For the first set of an exercise, do as many reps as you can while still maintaining good form; this is how many reps you’ll do for for each set.
Warm up: Stretch leg, arm, back muscles.
10 body weight squats – stretch leg muscles, repeat 3 times (30 squats total)
5 lateral dumbbell shoulder raises – stretch arm and back muscles, repeat 3 times (15 total shoulder raises)
Leg curl 4 sets x 10-12 reps, alternate with 50 standing body weight calf raises
Chest press machine 3 sets x 10 reps
Alternating dumbbell front raises 3 sets x 10 reps each side, after 1 set on each side, switch to 10 reps bicep curls, then back to front raises. Total 3 sets each.
Alternating adductor/abductor machine (inner/outer thigh), take each rep nice and slow.
Quick ab work. Sit ups: 40-30-20-10. Hold a medicine ball for as many sit ups as possible, drop ball when it gets too heavy and finish your reps.