Free Workout Guides

ok thanks for the help so far, but i've come to the conclusion i cant afford a gym membership, i can afford to go once a week.

so heres my workout guide ive made for myself so far, and of course as i get better i will be adding more to it.

eating guide:

1st meal: banana or apple and glass of milk

2nd meal: banana or apple

3rd meal: chicken salad or ham salad or sushi

4th meal: more fruit haha

5th meal: chicken salad or ham salad or baked beans on wholegrain toast

and my workout is as follows.

.4x 20 meter sprints warm up

.10-15 pushups depending on how sore i am

.10 situps x2

.10 situps going elbow to knee x2

.50 bicep curls, holding 1 brick with both hands x2

.with a brick in each hand lift above my head, hold for 10 seconds, lower to shoulders and repeat 5 times. x2

.20 bicep curls with 1 brick 1 hand.

.then lastly i use a half brick. hold out at full arms length and move it from left to right similar to the cross pull thing ive seen to work your chest. i cant think of anything else i can do that works my chest HELP with a chest workout i can do at home would be very appreciated.

im doing this every day with friday as my rest day and saturday as my gym day.

i would LOVE some help with improving this workout regime and REALY LOVE a chest workout i can do without the gym.