3. Pullups for the back muscles
Day 3 — Wednesday
30-60 minutes of aerobic exercise: fast walking, running, stairmaster, elliptical, or stationary bike. If you are jogging or running, 20-30 minutes will suffice. If you are walking, do 45-60 minutes. Abdominal workout: include crunches and reverse crunches.
Day 4 — Thursday
Strength conditioning: arms and legs. The best exercises for the legs are squats, leg extensions, and hamstring curls. For the arms do bicep curls and triceps extensions.
Day 5 — Friday
30-60 minutes of aerobic exercise: fast walking, running, stairmaster, elliptical, or stationary bike. If you are jogging or running, 20-30 minutes will suffice. If you are walking, do 45-60 minutes.
Day 6 – Saturday - Rest
Day 7 — Sunday - Rest
This is a great routine that gives your major muscle groups plenty of time to recuperate between workouts and includes plenty of aerobic exercise to help you burn additional calories.
2. Military press and upright row for shoulders
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