Workout A:
Pull ups 3 sets of 6
Push ups 3 sets of 8
Dips 3 sets of 8
Hanging leg raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day

Workout B:
Chin ups 3 sets of 6
Sit ups 3 sets of 8
Free squats 3 sets of 8
Hanging knee raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day

Workout C:
Pull ups 3 sets of 6
Flutter kicks 3 sets of 8 (every time your left foot comes down, that’s a rep)
Dips 3 sets of 8
Hanging knee raise crossovers 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day
Rest day

Try and add 1 rep a week. And make sure you’re eating enough to give yourself the energy you need. You should be consuming somewhere in the neighborhood of 1750 to 2750 calories a day.

You can feel free to email me with any questions or comments.
References :

http://fatloss4idiots.com/ is amazing, you can loose 9lbs every 11 days. You eat food you choose, 4 small meals daily and then you get 3 days off! Now, Im not selling this, im just a satisfied customer. $40 one time fee, super super super easy and effective. A sample menu for me is:

bowl of oatmeal (your choice, flavored or not)
roast beef slices with cheese slices
walnuts and fresh grapes
chicken and green salad

Those are foods that I picked from a list and FL4I uses a diet "generator" to create an entire 11 day menu. Tons of satisfied and now skinny people who love it. Check it out, do your research and Im sure youll love it too.

Best of luck!
References :

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Vary your routines. Don’t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn’t adjust to any one routine.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.

http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
References :

Reading about the Fat Loss 4 Idiots Diet makes you wonder if they might not be on to something. The way the diet works is different than other fad diets that involve cutting out certain types of food like low carbohydrates, low fat or low calorie. Instead it uses calorie shifting foods that you would normally eat, increases the number of times you eat, and changes when you eat certain things for fast fat loss.

What is Calorie Shifting?

The way calorie shifting works involves tricking the fat hormones that are sent out by the brain. Every time you eat something, your brain sends out fat storing and fat burning hormones, depending on what the item is.

The idea is to send more fat burning than fat storing hormones, so that the body does not hold onto the fat for later use. If you keep confusing the metabolism, you will see fast fat loss, as much as 9 pounds in 11 days, that is the first weightloss principle of Fat Loss 4 Idiots Diet.

How Does The Metabolism Control Weightloss?

This scientific weight control fact about the metabolism and how it works stems from our ancestry as cavemen, when there were famine periods between hunts. The body would store and hold onto fat for survival. The metabolism has not evolved from this self-defense tactic and doesn’t realize we can just run to the grocery store and get whatever we want.

On restrictive diets, weightloss can plateau when the metabolism thinks it is experiencing a famine period, and it will only burn what is taken in. Even on some of the popular low carbohydrate diets, it is advised to eat pizza for two days when your weight plateaus to get the metabolism going.

Why Do Some Weightloss Diets Leave You With No Energy?

The only problem with many of these restrictive weightloss diets is the metabolism goes back to only burning what you take in and many people complain about being tired and worn down, when it is mainly the metabolism storing up the energy for later.

By eating healthy, nutritious foods that are fat burning, the metabolism burns as much energy as you need. Many people on restrictive weightloss diets will regain the weight when they go back to eating normal foods.

What Is The Best Diet For Weightloss?

The best weight control diet allows you to eat the foods that you would normally eat, have in your refrigerator and cabinets. By timing when you eat certain foods, how many times a day you eat them, and balancing the types of food, your metabolism will burn what you take in and then some, because it knows you will be feeding it again shortly, instead of starving.

Prepackaged fat loss products and frozen dinners are not something you can live on the rest of your live. You need to understand the basics of natural weight control, and Fat Loss 4 Idiots Diet uses the fundamental principles of controlling the metabolism with calorie shifting normal foods you eat every day.

Check my source, it might help. It’s a diet that works. Good luck!
References :
http://www.EasyDietForYou.com