What the personal trainer taught on the last day of trial lessons were dumbbell exercises. The below is dumbbell day menu (plus cardio).
- dumbbell shoulder press 6kg 10reps 2sets “Be careful of right form”
- dumbbell fly 6kg 10reps 7kg 10reps 2sets “Keep right form not to harm shoulders and elbows”
- dumbbell side bend 12kg 10 reps 14kg 20reps “Watch a mirror checking if your body’s twisting doesn’t happen”
- dumbbell pull over 8kg 10 reps 9kg 10reps 2sets “A good exercise to correct a posture like hunched back”
- dumbbell lunge 5kg 10 reps 2sets “Be careful not to step too short”
- dumbbell back lunge 5kg 10reps 2sets