Cudas

I'd do this 3 times a week for a month. Take one round of each exercise set and repeat for 1/2 hour to 45 minutes. So one day just arms one day just back and shoulders and one day just chest. Focus on doing between 10 to 12 reps of each exercise and performing them well with good form. Don't worry about the timer no way to set reps on here. Rest 30 seconds to a minute in between each set. I wouldn't do a leg day quite yet. I would suggest doing 30 to 40 minutes of light cardio ( treadmill bike etc) after doing each one of these sets. That way you still only have to go three days a week. The cardio may seem excessive but your body will just have started burning fat by the end of the weightlifting so every minute you can do cardio afterwards your just burning fat.

Exercises

Набор 1: 1 раунд

Hammer Curls

1 минута

Tricep Extensions

1 минута

Alternating Bicep Curls

1 минута

Tricep Extensions

1 минута

Набор 2: 1 раунд

Dumbell Back Row

1 минута

Shoulder Shrugs

1 минута

Lunge to Shoulder Press

1 минута

Lat Pulldown

1 минута

Набор 3: 1 раунд

Dumbbell Chest Press

1 минута

Dumbbell Fly

1 минута

Dumbbell Inclined Chest Press

1 минута

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20 мин 10 сек, Средний

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