Bleeding press for 3 weeks. Bashny.Net

1 week (200 times a day) - 10 approaches:
Day 1 - 10, 20, 25, 10, 25, 20, 20, 25; 10, 10 times;
Day 2 - 10, 30, 25, 30, 15, 25, 20, 20, 15, 10 times;
Day 3 - 15, 25, 35, 30, 10, 20, 15, 20, 10, 20 times;
Day 4 - Rest.
Day 5 - 20, 10, 30, 25, 20, 10, 30, 30, 15, 10 times;
Day 6 - 30, 25, 10, 20, 15, 35, 20, 25, 10, 10 times;
Day 7 - rest.

2 week (350 per day) - 12 sets.
Day 1 - 20, 30, 25, 35, 25, 40, 30, 35, 30, 30, 25, 25 times;
Day 2 - 25, 40, 30, 35, 20, 30, 35, 15, 30, 40, 20, 30 times;
Day 3 - Rest.
Day 4 - 30, 25, 40, 35, 15, 35, 25, 40, 25, 35, 15, 30 times;
Day 5 - 25, 40, 30, 35, 20, 45, 15, 35, 20, 15, 40, 30 times;
Day 6 - 35, 20, 25, 40, 30, 25, 30, 45, 20, 35, 20, 25 times;
Day 7 - rest.

3 week (500 per day) - 15 approaches.
Day 1 - 20, 35, 25, 40, 45, 35, 30, 25, 40, 35, 20, 45, 35, 35, 35 times;
Day 2 - 25, 40, 35, 30, 45, 30, 25, 35, 45, 20, 50, 20, 30, 35, 35 times;
Day 3 - 30, 20, 30, 50, 25, 40, 35, 20, 45, 15, 25, 35, 40, 50, 40 times;
Day 4 - Rest.
Day 5 - 25, 30, 50, 40, 25, 35, 45, 20, 50, 15, 30, 35, 20, 50, 30 times;
Day 6 - rest.
Day 7 - 30, 20, 50, 35, 40, 30, 25, 45, 30, 35, 25, 50, 25, 30, 30 times.

Between each approach makes a break of no more than 3 - 5 minutes. If you can make a smaller break - do. If you are too hard, take a break more and better program is divided into 2 parts. For example, 5 sets the morning, and the remaining five in the evening. Believe me, the result is worth the effort!