What you are looking for a long time. Take on the wall, so as not to lose! You do not recognize yourself!)
Day 1:
1. Press. 2 sets of 35
2. Squat. 3 sets of 30
3. Raise dumbbells in front of you: 3 sets of 10 times. The same exercise can be done with a dumbbell.
4. Raising legs in the supine position. 3 sets of 25
Day 2:
1. Push-ups. 3 sets of 10.
2. Reduction dumbbells over head doing this exercise standing, four sets of 10 times;
3. Jumping rope. 5 minutes
4. Squats with dumbbells: four sets 15-30 times;
5. Lunges with dumbbells: four sets of 10-12 times.
Day 3:
On the third day of training take a break, relax.
Day 4:
1. Press. 3 to 30.
2. Push-ups. 3 to 15.
3. Plank - stop lying. 1.5 minutes
4. Lifting dumbbells for biceps: do 4 sets of 10-12 times.
Day 5:
On the fifth day of training take a break, relax.
Day 6:
1. Plank - stop lying. 1.5 minutes.
2. Calf Raises with dumbbells in hand: doing five sets of 20-40 times. If enough physical strength, you can do this exercise with a backpack with weights or do the exercise on one leg.
3. Raising legs in the supine position. 3 to 25 times.
Day 7:
1. Push-ups: put your feet on the sofa. Do 3 sets of 10. In this case, the first approach to perform failure. Break between sets should be 1 minute;
2. Press. 3 to 20 times.
3. Squats with dumbbells: do seven sets of 10-20 times;
Note: Break between all the foregoing exercises, except where indicated the break, is three minutes.
Day 1:
1. Press. 2 sets of 35
2. Squat. 3 sets of 30
3. Raise dumbbells in front of you: 3 sets of 10 times. The same exercise can be done with a dumbbell.
4. Raising legs in the supine position. 3 sets of 25
Day 2:
1. Push-ups. 3 sets of 10.
2. Reduction dumbbells over head doing this exercise standing, four sets of 10 times;
3. Jumping rope. 5 minutes
4. Squats with dumbbells: four sets 15-30 times;
5. Lunges with dumbbells: four sets of 10-12 times.
Day 3:
On the third day of training take a break, relax.
Day 4:
1. Press. 3 to 30.
2. Push-ups. 3 to 15.
3. Plank - stop lying. 1.5 minutes
4. Lifting dumbbells for biceps: do 4 sets of 10-12 times.
Day 5:
On the fifth day of training take a break, relax.
Day 6:
1. Plank - stop lying. 1.5 minutes.
2. Calf Raises with dumbbells in hand: doing five sets of 20-40 times. If enough physical strength, you can do this exercise with a backpack with weights or do the exercise on one leg.
3. Raising legs in the supine position. 3 to 25 times.
Day 7:
1. Push-ups: put your feet on the sofa. Do 3 sets of 10. In this case, the first approach to perform failure. Break between sets should be 1 minute;
2. Press. 3 to 20 times.
3. Squats with dumbbells: do seven sets of 10-20 times;
Note: Break between all the foregoing exercises, except where indicated the break, is three minutes.