Havai 
"I lose already 37.4 lbs during summer and I want 11 lbs more, next goal is a shape, strength, elastic body."
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1.Monday: Aerobic
2.Tuesday: Chest, Beck, Abdominal
Chest
Incline Bench Dumbbell Press
Pec Deck Butterflys
Beck
Wide Grip Pulldowns
Wide Grip Rear Pulldowns
Hyperextensions
Abdominal
Parallel Bar Abdominal Knee Raises
3.Wednesday: Aerobic
4.Thursday: Shoulders, Leg, Abdominal
Shoulders
One Arm Front Deltoid Dumbbell Raises
One Arm Side Deltoid Laterals
Leg
Leg Extensions
Leg Presses
Lying Leg Curls
Abdominal
Parallel Bar Abdominal Knee Raises
5.Friday: Aerobic
6.Saturday: Biceps, Triceps, Abdominal
Biceps
Two Arm Dumbbell Curls
Alternating Dumbbell Curls
Dumbbell Concentration Curls
Triceps
Single Arm Dumbbell Extensions
Dumbbell Kickbacks
Parallel Bar Abdominal Knee Raises
7.Sunday: Rest |
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