35 мин. Классическая силовая тренировка верхней части тела для наращивания мышечной массы

This video presents a 35‑minute upper‑body strength training routine designed to build muscle mass. The workout focuses on the back, chest, shoulders, biceps, and triceps, using dumbbells ranging from 6.8 to 13.6 kg. It follows a classic structure with four main exercises performed in four sets, drop‑sets, and a 21‑repetition isolation phase. The routine emphasizes slow or moderately heavy lifts, with rest intervals of 30 seconds between sets and 10 seconds during drop‑sets. The trainer encourages a gradual increase in weight and highlights the importance of stretching afterward.