Set 1. Arma, shoulders, side & back . Easy exercise for all age groups.

Hi friends here I did without weights but full of power. You guys can use 1kg dumbbells ya 1 litter water bottles that is more effective and give results fast.
These exercise you need to do at least weekly 5 time 3/5 sets nonstop. Each exercise 20 repetitions after 1 set minute break.