Ok... HERE IT IS mostly for para's, but some quads can too, im sure. I have a cheap stationary hand bike i bought from sharper image online, $80. i have two 15lb dumbells, and two 25lb dumbells, $40.

My routine: COFFEE of course in the morning, WHOLE GRAINS AND 2 Boiled eggs about 1 1/2 hour before workout, Hydrate with purified water, but not enough to where your bladder's gonna be burstin halfway through your workout (getting up to cath can be very distracting).

I start on the cheap little handbike for 30 minutes AT LEAST.. I then move to the floor where i lay flat on my back. i place the 15lb dumbells behind my head and extend them in my hands straight out behind me, I slowly sling the weights foward for leverage to do a full situp. contracting my abs as well as i can, i blow out go back down, and repeat 30 times.. then the fun stuff, i take the 25lb dumbelss and do 7 curls in each arm alternating 3 times in each arm (this is called 21, an old special forces guy tought me).. IT IS ALL VERY MUCH IN YOUR MIND TOO, YOUR MIND IS A VERY POWERFULL TOOL, Contrary to that i personally watch old fight tapes (boxing) and listen to sum funky rap.. Weird i know. But this paticular exercise has been good to me, And you can change the Weights used, And cycle settings and times... IF YOU WANT IT, GET IT. BUT GET IT FOR YOURSELF.

P.S Knee pushups can be awesome too, get on your knees, use a belt to strap them together if you must, and bust out as many as you can.