٣٠ دقيقة، بدون تكرار، تمرين تقوية الجزء العلوي من الجسم وعضلات البطن

This 30‑minute upper‑body workout focuses on strengthening the shoulders, back, chest, biceps, triceps, abs, and obliques without repetition. It uses moderate‑weight dumbbells (10–20 lb / 4.5–9 kg) and optional wrist/ankle weights, with a 40‑second work period followed by a 20‑second rest. The routine includes 10 super‑sets for the upper body and 5 super‑sets for the abs, covering a variety of exercises such as Arnold presses, reverse‑grip chest presses, flyes, triceps kickbacks, overhead triceps extensions, bent‑over rows, shoulder presses, planks, skull crushers, and more. The video encourages viewers to stretch afterward and to train with a friend for motivation.