>> |
Anonymous
Okay well its hard to answer without more information about how strong you are and what kind of exercise you like. If you've got all the time in the world then I would reccomend knocking out 200 pushups throughout the day (assuming you can manage sets of 20 thats 10 sets, 3 in the morning, 3 at night 4 whenever you have time during the day) and something similar with pushups. Do your leg work at the end of the day and depending on your strength that could be body weight squats, 1 leg deadlifts, pistol squats, Glute Ham raises, or those isometric wall squats they made you do in school.
If you want something more like a traditional bodybuilding split that only takes a little bit of time during the day i would put you on say.... 2 days on 1 day off 1 day on last day off and then repeat. that being a 5 day cycle. then It would break down to say monday:pushing exercises tuesday:pulling wednesday:off thursday:legs Friday:off
pushing day: warm up with pushups and work up to doing a set of10 of the hardest variation you can manage eg - feet raised, hands on chairs, handstands against walls, from straps hung over your pullup bar, diamond pushups or whatever. Get a gallon Milk jug and use it to workon whichever part of teh pushing chain that gets left out by doing traditional isolation exercises like lateral raises, tricep kickbacks or chest flyes.
|