@frame.of.david: BUILD UPPER BODY MUSCLE 💪🏼 4 exercises • 1 kettlebell • 15 min Save this workout for a simple way to train your chest, back, shoulders, arms and grip with just one kettlebell. The workout: 1. KB Pullover — lats + chest 2. KB Upright Row — shoulders + upper back 3. KB Rotational Press — shoulders + triceps + core 4. KB Cannonball Curl — biceps + forearms + grip Choose your training style: Circuit: 3–4 rounds 8–15 reps per exercise Rest 60–90 sec between rounds Strength sets: 3–4 sets per exercise 8–15 reps Rest 60–90 sec between sets Both methods can build muscle and strength. The key is progressively making the work harder over time while keeping the reps controlled. Weight used: 14 kg in this video. I typically use 14–24 kg across my workouts depending on the exercise. Don’t copy the weight blindly. Choose a load that lets you control every rep while making the final few reps genuinely challenging. For a stronger muscle-building focus, slow the lowering phase and take the final set close to technical failure where appropriate while keeping your form strict. 🔑 Build muscle. Get stronger. Support fat loss. Fat loss still comes from consistent training combined with appropriate nutrition and maintaining a calorie deficit over time. Beginner option: start with 3 rounds or sets of 8–10 reps using a lighter kettlebell and prioritise technique. Comment “PLAN” and I’ll send you the FREE Frame of David Starter Pack with structured kettlebell workouts, beginner-to-advanced options, exercise guidance and nutrition support. Full structured training systems are available through the link in my bio. 📲 #kettlebellworkout #upperbodyworkout #buildmuscle #homeworkout #fyp
