35 min. Treinamento clássico de força da parte superior do corpo para construir músculos

This 35‑minute upper‑body strength training focuses on the back, chest, shoulders, biceps and triceps using heavy weights at a slow or moderate pace. The routine is structured into three rounds: round 1 consists of four main exercises performed in four sets, round 2 uses descending sets, and round 3 features 21‑rep isolation work. Equipment needed includes dumbbells and an exercise mat, with optional bench or chair. The trainer, Kaleigh, encourages viewers to stretch afterward and invites them to join her for future workouts.