@frame.of.david: BUILD UPPER BODY MUSCLE 💪 4 exercises • 1 kettlebell • 15 min Beginner-friendly Weight used: 14kg Exercises: 1. KB Around the World → Front Raise 2. KB Pullover 3. KB Arc Swing 4. KB Hand-to-Hand Curl Targets: • Shoulders • Lats • Biceps • Forearms • Grip strength • Upper-body tension Run it: Beginner: 3 rounds or sets × 8–10 reps Intermediate: 4 rounds or sets × 10–12 reps Advanced: 5 rounds or sets × 12–15 reps Weight guide: Easy: 8–12kg (18–26lb) Medium: 12–16kg (26–35lb) Hard: 16kg+ (35lb+) Want more conditioning? Use rounds. Want more muscle growth? Use sets with a little more rest. Raise with control. Control the pullover. Keep tension through the upper body. Squeeze every curl. Last round or set near failure if form stays controlled. 🔑 Save this and try it. My 4-week kettlebell program is out now and includes structured workouts, progression, muscle-building guidance, fat-loss support, and home-training plans. Programs and guides available through the link in bio. #kettlebellworkout #upperbodyworkout #homeworkout #bicepsworkout #shoulderworkout

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Tuesday 07 July 2026 21:09:10 GMT