My equipment consists of a 25Kg dumbell spinlock set & 4 x 20Kg plates. The only problem I have with this is the limited number of back and leg exercises that I can perform and the time it takes to change weights between sets which is often @1 minute.

I also have a dual-action Weider exercise bike, which is the old belt resistance type.

I also use a Polar ProTrainer NV heart rate monitor.

My current exercises are:

UPPER BODY

Chest

• Dumbell Bench Press
• Dumbell Flyes

Shoulders

• Side Raises
• Dumbell Press

Back

• One Arm Rows (used for both high points)

Triceps

• French Press
• Dumbell Extension

Biceps

• Seated Dumbell Curls
• Hammer Curls

LOWER BODY

Quads

• Dumbell Squats (used for both high points)

Hamstrings

• Dumbell Lunges
• Straight Leg Deadlifts

Calfs

• Single Calf Raise
• Standing Angled Calf Raise

Abs

• Bent Knee Raises
• Floor Crunches

AEROBICS

• Static Bike - usually for 23 minutes 3 times per week, but planning 40 minutes during last month. My heart rate usually hits @178bpm during the 10 intensity phase.