Jay asked in HealthDiet & Fitness · 8 years ago

I need a workout plan?

I am 62 Kilos (around 135 lbs)

I am 5'8 - 5'9 (around 176 cm)

I am 16 years old, and I plan to define and tone my muscles. I want to work on my biceps, abdominal, pectorals, triceps, and shoulders. I have my leg exercises set up on a different day.

Please list me the type of exercises I can do with just a dumbbell and a yoga mat at home, and the amount of rep/weight/set I should do.

3 Answers

  • ny
    Lv 7
    8 years ago
    Favorite Answer

    The Prison Workout: A Total Body Exercise Routine

    Some prison inmates

    have nothing but a sink, a toilet, their bed, and a few square feet of

    space at their disposal. They need an exercise routine that can be

    done in a confined space without equipment. The "Prison Workout,"

    which was nicknamed by some people who saw prisoners without access to

    weights doing it, is designed to develop strength, endurance, speed,

    agility, and balance. It also produces gains in muscle, losses in body

    fat, and plenty of stamina. It is a total body and cardio workout. The

    Prison Workout consists of one classic exercise, the "burpee." This

    exercise works your chest, arms, front deltoids, thighs and abs. The

    burpee is a six-count exercise:

    1) Stand with your feet shoulder width

    apart and your hands raised over your head. Then squat down and place

    your palms on the floor by your feet.

    2) Kick both of your legs back so that you're in push-up position.

    3) Bend your elbows and lower your

    body until your chest touches the floor.

    4) Push yourself back up.

    5) At the end of the push-up, quickly pull both knees into your chest

    while keeping your hands on the floor. You're jumping back into the

    squat position of step one.

    6) Stand straight up by straightening your

    legs and throwing your hands in the air over your your head. You're

    now in the position that you started in. You can make the burpee more

    advanced and increase the explosive power in your legs by jumping into

    the air as you stand up. The Prison Workout is done in descending

    sets. For example, begin by doing 20 burpees without stopping. Rest 30

    seconds, and then do 19 burpees without stopping. Rest 30 seconds and

    do 18 burpees. Continue doing descending sets until you get down to a

    final set of 1 burpee. That makes a total of 210 burpees. For most

    people, 20 sets will be too much to start with. In that case, pick a

    lower number of sets like 15 or 10 or even fewer for your first

    workout. Then add a set every 1-2 weeks until you reach your goal. In

    prison, doing 20 descending sets without stopping is the minimum to be

    considered a "man." If you can do 25 sets, you're considered to be

    pretty tough, and, if you can do 30 sets, you're considered a "stud."

    If you're doing other exercises in addition to this workout, do your

    burpee workout 3 times per week on cardio days. If some of you who've

    read this far are thinking to yourselves, "This Prison Workout is too

    easy. I'm looking for a man's workout," try one of these advanced

    variations of the basic burpee.

    1) If you have access to pull-up bars,

    at step 6, jump up and do a pull-up. That will add 210 or more

    pull-ups to the workout.

    2) Place dumbbells on the floor.

    Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the

    dumbbells to your shoulders, press them overhead, and then set them

    back down for the next repetition. In other words, add an overhead

    press to each burpee. Be sure to use the solid, hexagonal dumbbells

    rather than the adjustable kind. By itself, the Prison

    Workout will strip fat from your body, add muscle, and build stamina.

    Alternate it with a weight training routine, and you may be mistaken

    for a Greek god, or, at least, for an ex-convict. If you can follow

    simple instructions, then you can build a HEALTHY, HIGH-PERFORMANCE,

    ATTRACTIVE body in the comfort of your own home using ONLY bodyweight


  • 5 years ago


    Source(s): Build Muscle Super Fast - http://buildmuscle.oruty.com/?pJjE
  • 8 years ago

    I do chest and triceps on one day, day off, then back, traps, and biceps, day off, then legs, day off, then shoulders. If you want more tone, go do cardio at the end of your workout route to lower body fat. Veins will show, muscle separation, etc.

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