1.Starting by warming up with short series without    force yourself.
2.Exercise your muscle in series
3.With a pair of dumb-bells or a weighted bar to       exercise the shoulders, the arms and the back<

1.Starting by warming up with short series without    force yourself.
2.Exercise your muscle in series
3.With a pair of dumb-bells or a weighted bar to       exercise the shoulders, the arms and the back<