FREE WEIGHTS WHOLE BODY WORKOUT, YOU CAN DO IT ONCE, TWICE OR 3 TIMES PER WEEK !!

Watch this video, about the positive impact of accepting pain and suffering in our lives in order to be great.  Losing weight requires to endure pain and suffering

Important note:  Rest about 1 to 2 minutes between sets 

Flat Bench Press

15-12-10-8

Incline Bench Press

15-10-8-8

Back Pulley exercise for back

15-12-12-12

Back Pulley rows

15-12-12-12

Shoulder Military Press

15-12-10-10

Standing shoulders lateral raises

15-12-12-12

Squats for legs with barbell

15-12-10

Leg machine 45 degrees

12-10-10

Leg Curls

15-12-12

Calves Exercise

15-12-12

Aerobic walking routine

Walk 1 hour a day, 6 days per week (From monday to Saturday). At any time you prefer, but it is best to do the walking routine after the weight training on the days of the weight training exercises