Can someone help me with at home weight training program?

Question

I need to make up an at home program using household items to weight train for PE class
Any ideas for any of these.
Example


Chest
Corresponding musclePectoralis Major
workout :Chest Flyes w/ surgical tubing
I need above for:
inner shoulders
outersholders
front of thigh
back of thigh
upper arm(front side)
upper arm( back side)
calf
stomach
lower back

Answer 1

do your own homework!! Just pick up some big cans of veggies and try out some diff positions. that will help you.

Answer 2

1

Answer 3

Day 1: Chest, Triceps & Calves

Chest:
Flat Barbell Bench Press: 2 sets - 10 reps
Incline Dumbbell Bench Press: 2 sets - 10 reps
Decline Barbell Bench Press: 2 sets - 10 reps

Triceps:
Dumbbell Kick-backs: 2 sets - 10 reps
Cable Push-downs: 2 sets - 10 reps

Calves:
Standing Machine Calf Raises: 2 sets - 10 reps
Seated Calf Raises: 2 sets - 10 reps


Day 2: Legs, Shoulders & Traps

Legs:
Squats: 2 sets - 10 reps
Leg Press: 2 sets - 10 reps
Leg Curls: 2 sets - 10 reps

Shoulders:
Seated Dumbbell Press: 2 sets - 10 reps
Standing Side Lateral Dumbbell Raises: 2 sets - 10 reps
Seated Bent-over Rear Lateral Raises: 2 sets - 10 reps

Traps:
Dumbbell Shrugs: 2 sets 10 reps


Day 3: Back, Biceps, Forearms & Abs

Back:
Lat Pull-downs: 2 sets - 10 reps
Dumbbell Rows: 2 sets - 10 reps
Seated Cable Rows: 2 sets - 10 reps

Biceps:
Straight Bar Curls: 2 sets - 10 reps
Alternating Dumbbell Curls: 2 sets - 10 reps

Forearms:
Barbell Wrist Curls: 2 Sets - 10 reps

Abs:
Crunches: 2 sets - 15 reps
Leg Raises: 2 sets - 15 reps

Answer 4

You can use any weight around the house. For example, you can use your backpack (with books) to do squat, push-up, pull up, lunges, etc.

Use a milk gallon container and fill out with water to do back rows, lateral raise, bicep curl, etc.

Use a suitcase for suitcase squat, deadlift, etc.

Couch can be used to do pushup

A chair to do bench dip.

I am sure you can think of more stuff you can use on your own.

Answer 5

Do squats, Push ups, Crunches and try dancing( wid hip hop music or anything)or jogging on spot

Answer 6

I recommend Arnold Schwarzenegger's book.