Workout Routine

I changed my life in three months!

First, I did T-25 for one month.

I moved on to home workout 5 times a week, with Saturday being an outdoor day.

I did two workouts a day. In the morning was the light version, and in the evening the heavy version.
The morning is the same workout as in the evening, except I did reps of 3 x 30 with much lighter weights.
Rest 25 - 30 seconds between sets.
This plan is based on minimal equipment. If you can only do one a day, do the heavier one.
Week Set Up:

Monday - Chest (rest 30 seconds to one minute between sets):

Warm up: 3 x 20 Flat bench dumbbell press
3 x 8 Incline dumbbell press
3 x 8 Decline dumbbell press
3 x 8 Dumbbell flys
3 x 5 Dips (usually supported)
3 x 10 Laying down Dumbbell press (one arm at a time)
2 x 5 Push ups
Tuesday - Back (rest 30 seconds to one minute between sets):

Warm up: 3 x 20 bent over rows
Pull ups (at this time I could not even do one, so I did supported pull ups until I could do some without support).
4 x 10 Bent over rows
4 x 8 Back dumbbell flys
3 x 10 Lower back hyper extension’s (lowering body slowly, and raising back to straight)
4 x 15 Back widows (Up and down using upper back)
3 x 10 Upright dumbbell rows
3 x 15 Shoulder shrugs
3 x 20 Superman’s (arms/feet off the ground, arms slowly to your sides and back to front position, similar to a swimming motion)
Wednesday - Shoulders (rest 30 seconds to forty five seconds between sets):

Warm up: 3 x 15 Dumbbell shoulder press
3 x 12 Dumbbell shoulder press (keep elbows tucked, close to your sides)
3 x 5 Shoulder push up
3 x 8 Dumbbell front lateral raise
3 x 8 Bent over laterals