Workout Oct 14, 2014 (Body building)

Okay so this is the body building routine.

We will do it three days a week or more depending on the resting period.

You can start with whatever weight you feel comfortable with.

Here is the breakup of days
Shoulder/legs
Chest/Bicep
Wings/Tricep

Today is Shoulder/Legs

Warmup:
Farmers walk (50 steps)

Each set include 10 laps
Total 3-4 sets for each exercise (What suits you)

Shoulders:
Exercises:
1. Dumbbell lateral raise
2. Front shoulder raise
3. Overhead shoulder press
4. Arnold press

Legs:
1. Dead lifts
2. Romanian dead lifts
3. Calve raises with dumbbells

Cool down:
2-5 minutes jog

Workout Routine: Workout Oct 12, 2014 (Calisthenics)

For beginners:

I am starting a workout series for beginners. As I myself am an intermediate traceur so you will not find it difficult to follow me.

Right now I am trying maxcapacity workout on the usual days apart from that is the body building workout.

So, two different workouts will be going simultaneously.

For example, today I will do calisthenics and tomorrow I will do body building. If you do not have dumbles or do not hit gym than you can leave that one.

Here is the workout for today:

Warm up:
Jump Rope, butterfly jumps 2-3 minutes. As many as you can

16 minute workout:

Squats 130 in 4 minutes

At least 40 squats in one minute

Push ups 130 in 4 minutes

Lunges - 130 - 4 minutes

Plank bridge - 150 seconds

Finish exercise in 16 minutes

Stretch:

Full Leg spread - 30 sec
Torso stretch - 30 sec

Absolute beginners:

Now here is the deal.
If you are absolute beginner. Divide every workout by 2. Do that!