Raising arms with dumbbells in front of you - 3 sets of 10 times
The starting position is standing, hands at the seams, raise the dumbbells in front of you, and then slowly lower them.
Press the bar up while standing or on a bench - 3 sets of 10 times.
Lifting dumbbells to the sides - 3 trips, 10 times.
Bent-over dumbbell set - 3 trips, 10 times.
Dumbbell Lunges: 3 sets of 15 reps on each leg.
Deadlift: 3-10 times.
Lying leg curl: 2 x 20 times.
Exercises for the press: 3 to 25 times.
Squats with a bar or barbell: 2 x 10 times
Hand exercises with dumbbells: 3 to 15 times.
Twisting: 2 x 10 times.
Breeding dumbbells lying: 2 x 15 times.
A personal trainer is a specialist with a specialized education in the field of fitness and sports, who knows how to achieve a result in building a body and not harm it. training under the supervision of a trainer is what you need!