...Rotate these days, with 1-2 days rest per week. Do warmup set before each new exercise.
Day 1
4x10 Bench Press
4x10 Incline Bench
4x10 Triceps Kickbacks
4x10 Rope Pulldowns
Abdominal exercises of
3x20 Weighted Ab machine
2x30 Crunches
2x30 Leg Raises
D...
...3 Day rotation on, one day off. Only thing needed is a home dumbell set.
Day 1 - Chest, Triceps
4x10 Dumbbell Press
4x20 Pushups - Can increase reps as you progress.
4x20 Leaning Dips*
4x10 Triceps kickbacks
Day 2 - Back, Biceps
4x10 Alternating Bicep C...
...Alternating days at least 4 days a week.
Start with less or more pushups per set depending on prior fitness.
Increase reps per set as comfortable.
5x20 Push-ups
3x25 Crunches
3x20 Leg Raises
2x20 Sit-ups
...
...Two day cycle at least 4 days a week.
Day 1
2x1.5 miles fast paced run
Day 2
1x1.5 Mile slow run
6xHill sprints
3 minute cooldown
...
...Play Alfred's Book 1...
...Learn to draw using drawing on the right side of the brain book....
...Go for a walk for 30 minutes a day....
...Read these books
Code Complete - Steve McConnell
Mythical Man Month - Fred Brooks
Structure and Interpretation of Computer Programs - Abelson, Sussman
Design of Everyday Things - Donald Norman
Programming Pearls - Jon Bentley
The Non-Designer's De...
...Read from learning Spanish book to start picking up basic vocabulary...
...Learn french by daily following Audio CDs...
Disciplanner.com