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Anonymous
do all of these: pushups(Wide grip/close grip), pull up(Wide grip/close grip), chins up, dips, squatz, crunches., running.
That's basically a full body work out. Break it into at least three days(pushup day/pull up day/squatz day) . Look at http://hundredpushups.com/ for an idea of how many sets/reps of each exercise you should be aiming for. If you need more weight fill a bookbag with whatever heavy shit you can find.
If you are going to run/do cardio do it after you work out so that you won't be tired for your workout. Do crunches everyday because they kind of suck.
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