1) To build up your arms and chest, you could either do a manual push up with your hands or use the Push-Up Pro (optional). Do four sets of 12. After each set, rest for 60 seconds (1 minute) and then continue until you have reached the end of the 4th set.
2) Rest up for another 5-10 minutes, you might feel some swelling and tightness in the arms and the chest. That means job well done. Now it’s time to work on the forearms and the abs.
3) For this exercise, you might want to try doing dips. You could either use the front of a bench if you are outside, the front of a couch if you are indoors or use Iron Gym should you have one and follow their instructions. Do another 4 sets of 12 and rest for 60 seconds within each set.
4) Afterward, rest for another 5-10 minutes. This step is optional should you have an exercise bike or not. If not, then skip this step. If you do, then read on. Make sure that your bike is planted near your television. It makes things easier when riding and takes your mind off the stress of the exercise. Adjust the speed to your liking and ride on for a good 20-30 minutes.
If you keep this up for about 3-4 days a week and watching what you eat, you will see results in a month.
Novice workouts, try doing 2 sets of 12 and 10-15 minutes on the bike just for starters.
Watch what you eat. You don’t really have to stop eating your favorite foods, just separate them in small portions and eat slowly.
Don’t eat anything after 9pm unless it’s liquid.
Do research online on your calories. See what you can take in daily and follow up on it.