It's all just talk

dumbbells exercises

always warming up for 10min

always 3x15 repetitions  (or 4x8)

[break between the sets] 2-5mins, check the pulse should be in normal.

MONDAY - LEGS (aka + pull)

exercise 1 - Barbell Front Squats - https://www.youtube.com/watch?v=e0RaMjStuQA

exercise 2 - Good Mornings - https://www.youtube.com/watch?v=26noGfAK7c4

                                                        https://www.youtube.com/watch?v=tH0stBpF7ko

exercise 3 - Barbell Standing Calf Raises (3x20reps+)  - https://www.youtube.com/watch?v=wxwY7GXxL4k

exercise 4 - Weighted Crunches - https://www.youtube.com/watch?v=Mng9k9UqvKQ

exercise 5 - Shoulders, pecs, and reducing saddlebags - http://videos.domyos.co.uk/exos/PVC-DUMBBELLS/exercice-video-halteres-fessiers-epaules-pectoraux.html

WEDNESDAY - PUSH

exercise 1 - Dumbbell Flat Bench Press - https://www.youtube.com/watch?v=jRUC6IVav30

                                                                               https://www.youtube.com/watch?v=jLv1C2NnePM

exercise 2 - DB Seated Shoulder Press - https://www.youtube.com/watch?v=qEwKCR5JCog

exercise 3 - Tricep extensions - http://videos.domyos.co.uk/exos/PVC-DUMBBELLS/Exercise-8-tricep-extensions-with-dumbbells-e9f53a9dd1.html

FRIDAY - PULL

exercise 1 - Deadlifts - https://www.youtube.com/watch?v=lJ3QwaXNJfw

exercise 2 - Pull-ups (two variations) - https://www.youtube.com/watch?v=pYcpY20QaE8

exercise 3 - Seated Bicep Curls - https://youtu.be/BsULGO70tcU

exercise 4 - Side Lying External Shoulder Rotations - https://www.youtube.com/watch?v=23mycooExt0

exercise 5 - Dumbbell Reverse Fly - https://www.youtube.com/watch?v=evXOlgLTPCw

TUE / THU / SAT / SUN - Yoga for beginners - https://www.youtube.com/watch?v=v7AYKMP6rOE

src - https://www.bodybuilding.com/content/what-is-the-best-3-day-split-for-muscle-building.html

ref - http://videos.domyos.co.uk/exos/PVC-DUMBBELLS

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Exercises Monday

https://www.youtube.com/watch?v=e7PxzgfXQvg&list=PLobC7gO3zoTetT4rhnrVY85I-dU0kW5ht

Exercises Wednesday

https://www.youtube.com/watch?v=IPW6VRZXFic&list=PLobC7gO3zoTdqaE4fKqWuqcVNixK5Myhr

Exercises Friday

https://www.youtube.com/watch?v=ca7q8xFYTEY&list=PLobC7gO3zoTdoKWegxVsyJPIJtXvn25eq