Don't give up!

ТРЕНИРОВКА 4
2sets @8kg
Overhand curls 12, 10
Ventral raise 12,10
Lateral raise 10, 8
Bentover fly 8,6
Overhead tricep extension 2x8

2sets @12kg

Hammer curls 2x8
Chest fly 2x8
Tricep kick back (each hand) 2x8
Overhead shoulder press 2x8
Chest press 10, 8
Row (each hand) 10, 8
Bentover shrug 2x10
Skull crushers 8, 6
Dumbbell pullover 10, 8

bodyweight 2sets
Push ups 15, 8
Arm circles 1min each direction
Tricep dips 2x10
Plank
Roundabout push ups 2x20

CORE
Knee tuck crunches 2x20
Toe touch + drop 15, 10
Reverse crunches 2x20
Flutter kicks 30sec, 20sec
Miniscissors 25sec,  30sec
Leg raises 2x10
Crunches 2x20
Windshield wipers 2x20
Bicycle crunches 2x40
Russian twists 2x30
Side crunches (each side) 2x30
Oblique crunches 40, 30
Side hip raise 2x20
Ab rocker 2x30
Criss cross crunches 2x20

ТРЕНИРОВКА 5
20on, 10off AA BB, AA BB

1 3 Squat Jacks + Jump
2 Plank Jack Knee (1 plank jack 1 knee, alt)

1 3,2,1 Jumping Lunge
2 Burpees

1 Ski/Sumo Jump Squat
2 Toe Touch Getups

1 Side Squat Pops
2 Surfer Burpee
WATER BREAK
1 High Knee Drops
2 Tricep Dip Kicks

1 Jump Squat + Front Kicks 
2 Stutter Jacks

1 Push Ups
2 Star Jumps

1 Up & Out Jacks
2 pop squats
WATER BREAK

20on, 10off x2
Pop squats
High knees
Walk downs
Burpee
Lateral jumps
Star jumps
WATER BREAK
Plank to push up
Jumping lunges
Jumping jacks
Thigh slap jumps
Mt climbers
Squat jacks
WATER BREAK

20on, 10off x4
Toe touch squat pop
Power skips
Burpee split jumps
Knee up jumps
Power curtsy
WATER BREAK

Jump Rope Workout
25on, 10off

Basic Skip kicks
Double feet jumps
Single jumps
Wide /jack jumps
Split jumps
Jack/split combo jumps
High knees
Butt kickers
Crossover
Fast jumps

4.08.
1. 1/2 Кис.мляко+мюсли
2.3ф.х. вита (6семена) 2 от тях препечени със сирене,чубрица червен пипер, 2 маслини,  6-7 парченца краст. И домат, а друата със същите неща,но вместо сирене-крема сирене + 2варени яйца
3.2 мюсли барчета
4. 70-80 гр оризовки

плодове-2 праскови, диня