We do not cater to professional athletes or 'experts'. However, we do cater to those of you who are eager to regain your lost physical shape and improve your health, appearance, and fitness by doing simple and effective exercises in the comfort of your home. Simple, safe, and cost-free! In this book, you will find the appropriate exercises and a complete 12-week fitness program that will help you improve quickly without wasting your time on ineffective, impractical, or costly solutions. We ask you to be willing to exercise three (3) times a week, every other day, for 20-30 minutes each time, using a pair of dumbbells. For everything else, exercises, programs, method, we will guide you, step by step, day by day. The book you hold in your hands will be your inseparable companion for 12 weeks. You will see the detailed fitness program for each day, study the exercises, and - if you want - note in the diary whatever you consider important. But even after the 12 weeks, we are sure you won't want to part with it. You will keep it close, readily available, for a 'second reading', a 'second round', or to show it to the relative and friend who cannot believe your new appearance and want to know 'how you did it'!... For more information, you can read our book 'The Perfect Abs Program for Men'. [Excerpt from the text on the back cover of the edition]