Exercise Routine 4-1

2 per week, Body Weight, Strength & Endurance, Up to 30 minutes

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Day 1

EXERCISE	SETS	REPS
Push Up	2-3	To Failure
Wide Grip Pull Ups	2-3	To Failure
Dumbbell Shoulder Press (Standing)	2-3	12
Dumbbell Curl Standing	2-3	12
One Arm Tricep Extension (Standing)	2-3	12
Dumbbell Squats	2-3	20

Day 2

EXERCISE	SETS	REPS
Push Up	2-3	To Failure
Close Grip Pull Ups	2-3	To Failure
Dumbbell Lateral Raise	2-3	12
Hammer Curls (Standing)	2-3	12
Dips Behind the Back	2-3	12
Dumbbell Squats	3	20