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Dumbbell pull from a standing position with the body slightly tilted forward (the number of repetitions is the same as in the previous exercise). Lifting dumbbells (bending the arms at the elbow from a standing position). The fourth day of the training program Throwing the ball from behind the head (15 times, 2 sets). Throws the ball to the side (2 sets of 15 times). Circular body movements with ball in his hands (15 times 2 sets). Bench press (10. Lifting the bar a standing position to an angle of 90 degrees to the floor (3 sets of 10 repetitions). Dumbbell lifts.