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Secrets of Alexander Nevsky

As for the guys, for whatever reasons, beginners train at home, we offer a sample set of exercises with dumbbells. Weight of the dumbbells should be small (allowing to perform 2-3 sets of 10-15 reps).
You should not hesitate to exercise with small weights, because the purpose of the first few months is gradually drawn into regular classes ("Festina tape" - "hurry slowly" - as the ancients said). By the way, although now I train biceps with a barbell weighing more than 100kg, yet I love "loading" biceps lightly with dumbbells after each set.

Thus, the complex (it should be done every other day):
1. Dumbbell bench press while lying on the floor ("pumping" chest);
2. Dumbbell bench press, seated on a chair ("pumping" shoulders);
3. Dumbbell thrust in the slope to the stomach ("pumping" back);
4. Dumbbell lifting on the biceps while standing ("pumping" biceps);
5. Push-ups on the floor, elbows are pressed to your body ("pumping" triceps);
6. Squats with dumbbells in your hands ("pumping" thigh);
7. Rise on your toes with dumbbells in your hands ("pumping" legs);
8. Lift the legs while lying on the floor ("pumping" press).

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