Weight training

Exercise  no.. 1 

 After warming up that's first for full body it will influence your shoulders , triceps,  back and your full calf , enjoy the exercise  .

• Hold the rod with both hands perlar to your shoulder. 
• Now put the rod upward .
• Give jerk to your wrist upward when rod is perlar to your chest. 
• When your fingers are upward put then up to the top. 
• Now put your arms downwards and with same jerk of wrist come back into the normal poacher. 
• With a bent reapeat same actions in sets. 
• Do repeatation 10 ,15, 20 ,or 25 as you can,  wit in 3 sets.