7-day training program, which is designed for 2 months.

What you're 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. Squats. 3 sets of 30
3. Raise the dumbbells in front of 3 sets of 10 times. The same exercise can be done with a dumbbell.
4. Raising the legs in the supine position. 3 sets of 25


Day 2:
1. Push-ups. 3 sets of 10 times.
2. Reduction of the dumbbells over your head: do this exercise standing up, four sets of 10 times;
3. Jumping on the rope. 5 minutes
4. Squats with dumbbells four sets of 15-30 times;
5. Lunges with dumbbells four sets of 10-12 times.

Day 3:
On the third day of training to make a break, relax.

Day 4:
1. Press. 3 to 30.
2. Push-ups. 3 to 15.
3. Plank - emphasis lying. 1.5 minutes
4. The rise of the biceps with dumbbells: do 4 sets of 10-12 times.

Day 5:
On the fifth day of training to make a break, relax.

Day 6:
1. Plank - emphasis lying. 1.5 minutes.
2. upgrades on your toes with dumbbells in his hands: do five sets of 20-40 times. If sufficient physical strength, you can do this exercise with a backpack with weights or do the exercise on one leg.
3. Raise the legs in the supine position. 3 x 25.

Day 7:
1. Push-ups from the floor: put your feet on the couch. Do 3 sets of 10 times. Thus, the first approach is performed before failure. The break between the sets must be 1 minute;
2. Press. 3 times 20.
3. Squats with dumbbells: doing seven sets of 10-20 times;

Note: Break between all these exercises, except where specified time interval is three minutes.