Workout
Push ups
3 sets of 15 repetitions
Get a shoulder wide grip, lower your whole body slowly to the ground till you almost touch the ground with your body.
Then slowly push yourself up without bending your back
Chin ups
3 sets of 12
Get a shoulder wide grip on the bar and pull yourself slowly up till your chin reaches over the bar. Slowly lower your body in the starting position
Triceps
3 sets of 10
Hold a dumbell like shown in the picture behind your head. Slowly lower the weight behind your head. Slowly start to push the weight straight over your head.
Shoulders
3 sets of 20
Take weights in each hand and straighten your arms out, your hands have to face to the side. Slowly raise your arms to the side till you reach a level with your shoulders. Do that 10 times in a row and then move your arms to the front and repete the same thing with your arms facing infront of you.
Weighted squats
3 sets of 12
Take a weight in your hands or a weight plate on your back and stand shoulder wide. Loweryour butt till your knees reach an angle equal to 90 degree. Push yourself slowly up
Weighted lunges
3 sets of 20
Take weights in your hand and step with one leg forward and bend your knees till you almost reach the ground. Get up and repete that with the other leg