Start with pushups. Three times a day every odd day. Rest on even days so you can heal. Muscle is built by destroying it and healing. So, you need a day of rest. Only focus on pushups. When you can do 40 no sweat, then continue doing 40 x three a day every other day.
Situps, you can do every day. Do 40 x 3 every day even and odd. I don't know why you can do this every day, but abdomen muscles can take it, unlike biceps.
This is your basic routine.
Now try pullups. Do as many as you can. One? Two? Forty? Whatever. Just do them at least once a week.
Find an excersize to stress a different muscle every even day in addition to the basic routine. So, it's pushups, situps, wildcard, every odd day.
If you can do more than the 40 x 3, then do it. But just doing 40 x 3 will be enough to get some pretty good muscle.
Do cardio on odd days. Doesn't have to be any specific time or distance, just sprint until you can't breath or puke. Just go as fast as you can. It will be over quick.
Eat a banana. Trust me, it will save you a lot of pain. Learnt that in the military. Bananas are magic.
That’s funny I just ate a banana. Iv never been able to do a pull up in my life. Even when I was big. I could run for miles and miles. Bench and squat a few hundred pounds. Still couldn’t do a pull up. I’m working on that right now. I find dips and pull ups are some of the best things to work on. I was doing a lot of push ups before I got a gym membership. I had a “prison” work out all I had was some dumbbells I wanted to make sure I was gonna keep up with it before I went and got a membership and I did so I did.
In order to do pull ups, you need to master the pushups and situps first. That's why they are the basic part of the program. Everything builds upon the pushups and situps. Start with the core, pectoral and abdominal, and work your way out.
Once you can do 1 pull up, 10 is shortly behind.
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