•15-30 minutes of either walking/jogging, exercise bike, or jump rope
•Upper body weight training (about 1 hour)
•Lower body weight training (about 1 hour)
Push-UP
There are three hand positions I use for push-ups, depending whether I want to exercise my pectorals, biceps, or deltoids. With my hands resting one on top of the other, the push-ups work deltoids, triceps, and biceps. This is by far the hardest of push-ups to do, only second to a one-handed push-ups.
Putting the hands at shoulder width again works the biceps and deltoids, though it is far less stressful on the triceps.
Finally, putting the hands further than shoulder width works the pectorals primarily, with biceps and triceps taking less stress.
