shoulder press 2-3 sets 6-14 reps
bench press 2-3 sets 6-14 reps
you can substitute the bench press for pushups 2-3 sets 6-14 reps
when you can easily do these exercises with the weight initially chosen it is now time to raise the weight to make the exercise more difficult
then do some cardio 15-45 minutes light jog brisk walk or a brisk jog if no results are seen with the first two cardio choices another great cardio choice is jumproping!!!
Be sure to clean up your diet to speed up results!!!
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