If you are just starting out, the most important thing is to start out slowly so you don't get injured. It can take a year or more to get your muscles to the point where you can lift with 110% intensity - don't rush it, let your body slowly get used to the loads being placed on it.
The only equipment you need to do these workouts is a pullup bar and a used weight set from a garage sale. If you cant find a used set then you can buy a new weight set.
Wednessday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes
Thursday:
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Friday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes
Saturday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes
Sunday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes
Total time = 4.5 hrs/week
The only equipment you need to do these workouts is a pullup bar and a used weight set from a garage sale. If you cant find a used set then you can buy a new weight set.
Wednessday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes
Thursday:
Cardio: jog, brisk walk or bike
Time Required - 30 minutes
Friday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes
Saturday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes
Sunday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes
Total time = 4.5 hrs/week
