Why not just go to the gym for two hours everyday? (Or more) I run 1mile treadmill (walk the rest of the ten minute) 1 mile oliptical , 10 minute bike. Then go into 5 sets of: 10 hand elevated push ups, ten dumbbell situps(you count for every time to place the dumbbell so you're doing 20 situps per set) 1 minute rest inbetween each set. Then do 20 4-count scissor kicks right after the last set is finished
That's just my warmup^
After that's done it's free form to do whatever you want
For legs: I do the leg press or squats. For heavy lifting I do seated leg lifts.
To increase gains and effectiveness you can optionally run 1/4-1/5 a mile before hand
For chest: bench press, simple enough.
Biceps: take bench press bar, add weights and curl it.
Shoulders: lift bench press bar above head, lower to shoulders. Repeat.
Triceps: Dumbbells, lay horizontal on a bench. Lower slowly to face then go back up
Back: pec fly and reverse shoulder flys on machine or with free weights
Lower legs: stand on toes on surface 1-2 inches off ground. Keep
Legs straight and lower heels to
Ground and then back up
Forearms: rows(also great for shoulders and back!)
After every workout hit the steamroom for 10-30 minutes, to work up that really good final sweat, then hop
Right into the shower.
