It's as easy as 1,2,3:)
I start with a quick worm-up and a little stretching. And then I do 3 sets of 20 repetitions of following exercises:
1) Lateral shoulder raises
2) Reverse flys
3) Alternating forward lunges combo’d with bicep curls
Then I walk a little or step or run or jogg on a tredmil (basicaly any cardio will do), letting my muscles relax for couple of minutes and then I do 3 sets of 30 reps of following:
1) Chest presses
2) Squats combo’d with shoulder presses
3) Tricep dips
Relax again and do 1 set of 20 repetitions of:
1) Bicycle crunches
2) Reverse crunches
3) Plank hold x 30 seconds
And that's it. It takes about 30 minutes and you don't have to do this everyday. 3 times a week is enough. Let the muscles rest but keep taking proteins and drinking water. This way you will give your muscles time to grow.
For more effective training I'd suggest using dumbbells for arm exercises. If you don't have any, use bottles of water. They'll do the job.
It takes discipline and it isn't easy to be consistent but it's worth the effort. Once you will see the effects you will be glad you didn't give up. I started doing it last week and already can see that my muscles are thighter and my belly is more flat and starts getting a pretty shape. Of course I still have a long way to go, but seeing my body transform in front of my eyes gives me more energy and makes me happy to do all that workout.
If you have any questions or suggestions, let me know.
