@frame.of.david: BUILD UPPER-BODY MUSCLE WITH 1 KETTLEBELL 💪🔥 One kettlebell. 4 movements to train your chest, shoulders, back, arms and core — perfect for training at home with minimal equipment. The workout 👇 1️⃣ KB Chest-Level Crossover — chest + shoulders + core 2️⃣ KB Goblet Press — shoulders + triceps + core 3️⃣ KB Pullover — lats + chest + core 4️⃣ KB Curl — biceps + forearms 🏋️ How to train it: • 3–4 sets per exercise • 8–12 controlled reps • Rest 40–90 sec between sets • Keep every rep controlled • Slow the lowering phase where appropriate • Choose a weight that makes the final few reps challenging without sacrificing form For muscle growth, don’t just move the kettlebell from A to B. Focus on controlled tension, good range of motion and progressive overload over time. You don’t need loads of equipment to build your upper body — one kettlebell + good execution + consistent progression can go a long way. 🎁 Want a clear training plan to follow? Click the link in my bio for the FREE Frame of David Starter System + full structured programmes and membership options. 📲 Simple training. Clear structure. Real progression. #upperbodyworkout #kettlebellworkout #buildmuscle #homeworkout #kettlebelltraining

Frame of David

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Monday 05 October 2026 22:13:28 GMT