At the gym grab a barbell or at home. Use a size to suit, I used 20kg for all exercises. Complete 100 reps of the following exercises, try not to stop, finish 100 before moving on to next one.
Chest Press - Laying on Bench (Chest/Pecs)
Calf Raise - Bar on shoulders (Legs/Calfs)
Bent Over Row - (Back/Lats)
Sumo Squat - Bar on shoulders (Legs/Guads)
Skull Crusher - Laying on Bench (Arms/Tris)
Good Morning - Bar on shoulders (Legs/Hamies)
Bicep Curl (Arms/Bis)
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