Exercise
Exercise Program 1
Exercise Program 2
Home Workout. Abdominal Exercises
Back Exercises
Bicep Exercises
Calf Exercises
Chest Exercises
Hamstring Exercises
Lower Back Exercises
Quadricep Exercises
Shoulder Exercises
Tricep Exercises
Exercise and Muscle Growth
Exercise Articles
Glossary
This workout is designed to be performed 3 times per week on non-consecutive days (i.e. Mondays, Wednesdays, and Fridays).
| Exercise | Sets | Reps/Mins for Muscle Growth | Reps/Mins for Fat Loss |
| Fast Walking | 1 | 10 minutes | 20 minutes |
| Squats | 3 | 8-12 reps | 15-18 reps |
| Stiff Legged Deadlifts | 3 | 8-12 reps | 15-18 reps |
| One Legged Calf Raises | 3 | 15-20 reps | 20-30 reps |
| Pullups (Weighted or Assisted) | 2 | 6-10 reps | 15-18 reps |
| One Arm Dumbell Rows | 2 | 8-12 reps | 15-18 reps |
| Incline Dumbell Presses | 3 | 6-10 reps | 12-18 reps |
| Incline Dumbell Curls | 3 | 8-10 reps | 12-18 reps |
| Dumbell Kickbacks | 3 | 8-10 reps | 12-18 reps |
| Crunches | 1 | 40-55 reps | 40-55 reps |