A training program for 7 days
It aims for 2 months
This is what I was looking for 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. lifting dumbbells in front of you: 3 sets of 10 times. This can be done the same exercise with dumbbells.
4. lift the legs in the supine position. 3 sets of 25
Day 2:
1. push-ups. 3 sets of 10 times.
2. reduce the dumbbells over your head: Do this exercise, stand and four sets of 10 times;
3. jump rope. five minutes
4. squat 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 take a break and relax
Day 4:
1. Press. 3 to 30.
2. push-ups. 3 to 15.
3. Blanc - the focus lies. 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 and relax.
Day 6:
1. Blanc - the focus lies. 1.5 minutes.
2. climbs on their toes with a dumbbell in their 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. lift the legs in the supine position. 3 × 25
Day 7:
1. push-ups: put feet on the sofa. Make 3 groups of 10 times. In this case, the first approach is a procedure fails. Must sever diplomatic ties between the groups is 1 minute,
2. Press. 3 × 20
3. squat with dumbbells: do seven sets of 10-20 times;
Note: The interval between each of these exercises mentioned above, only if the specified time interval is three minutes.
This is what I was looking for 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. lifting dumbbells in front of you: 3 sets of 10 times. This can be done the same exercise with dumbbells.
4. lift the legs in the supine position. 3 sets of 25
Day 2:
1. push-ups. 3 sets of 10 times.
2. reduce the dumbbells over your head: Do this exercise, stand and four sets of 10 times;
3. jump rope. five minutes
4. squat 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 take a break and relax
Day 4:
1. Press. 3 to 30.
2. push-ups. 3 to 15.
3. Blanc - the focus lies. 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 and relax.
Day 6:
1. Blanc - the focus lies. 1.5 minutes.
2. climbs on their toes with a dumbbell in their 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. lift the legs in the supine position. 3 × 25
Day 7:
1. push-ups: put feet on the sofa. Make 3 groups of 10 times. In this case, the first approach is a procedure fails. Must sever diplomatic ties between the groups is 1 minute,
2. Press. 3 × 20
3. squat with dumbbells: do seven sets of 10-20 times;
Note: The interval between each of these exercises mentioned above, only if the specified time interval is three minutes.
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