30 хв. БЕЗ ПОВТОРЕНЬ Силове тренування на верхню частину тіла та прес

This 30‑minute upper‑body and core workout uses supersets to build muscle definition in the shoulders, back, chest, biceps, triceps, abs, and obliques. The routine consists of 10 supersets for the upper body and 5 for the abs, with 40‑second work intervals and 20‑second rest periods. It employs moderate dumbbells (10–20 lb) and includes a variety of exercises such as the Arnold press, reverse fly, chest press, triceps extensions, rows, shoulder raises, and core moves. The trainer encourages viewers to stretch afterward and invites them to work out with a friend.