My old trainer who left the gym used to write out an Upper Body and Lower Body routine to alternate each week. Four sets of four exercises were listed on each workout sheet. I alternated the first two sets of the Upper Body with the first two sets of the Lower Body. Then six weeks later I alternated the last two sets of each sheet.
Remember: you have to change up the exercises you do after every four weeks or so. To challenge your muscle. To keep yourself motivated. To see the maximum benefits.
Here’s Workout #3:
Push-Ups [try decline push-ups off a coffee table]
Dumbbell Russian Twists
Dumbbell Flyes to Shoulder Press
Kettlebell or Dumbbell 1-arm row off box – can be coffee table
Kettlebell Goblet Pulse Squats
1-leg Dumbbell Box Step-Up [try a Step-Up to Reverse Lunge] – use platform with risers
Dumbbell Walking Lunges
Leg Raises on the Floor