We do not target professional athletes or experts. However, we aim to reach those of you who eagerly wish to regain your lost physical shape and improve your health, appearance, and fitness level by doing simple and effective exercises in the comfort of your home. Easy, sure, and inexpensive!

In this book, you will find the appropriate exercises and a complete 12-week workout program that will help you improve quickly without wasting your time on ineffective, impractical, or costly solutions. We want you to be willing to work out three (3) times a week, every other day, for 20-30 minutes each time, using a pair of dumbbells.

For everything else—exercises, programs, methods—we will guide you step by step, day by day. Therefore, the book you hold in your hands will be your inseparable companion for 12 weeks. You will see the detailed workout schedule for each day, study the exercises, and—if you wish—you can note in the journal anything you consider important.

However, even after the 12 weeks, we are sure you will not want to part with it. You will keep it close, readily available for a second reading, for a second round, or to show to relatives and friends who cannot believe your new appearance and want to learn how you did it!