I'll send you my dumbbell muscle exercise plan now.

On the first day, the chest and humerus are three heads: dumbbell bench press, upward inclined bench press and dumbbell bird. Lie on your back and bend your arms to stretch your neck, then bend and stretch your arms.

The next day, back and two heads: one-arm dumbbell rowing. Sitting posture bending

On the third day, shoulder and oblique side: push dumbbells in sitting position, lift dumbbells horizontally, and lift prone birds horizontally in front. Shrugged

Rest on the fourth day and practice abdominal muscles for four days every day.

The number and frequency of action groups depend on your physical strength. You decide for yourself.

In addition, I will explain here what is the number and frequency of groups.

The number of times is the number of times you have completed this action. If you exercise your muscles once, you'd better do it 8- 12 times. If you do 12 times, your dumbbell is light.

The number of groups that complete the same action as described above is 8- 12 times.

It is suggested that the rest time between groups should not be too long in order to stimulate muscles better.

Dumbbells can be used to exercise leg muscles and squat down with arrows.

I can't say exactly what to do here in words.

I practiced for three months, and the effect is quite obvious. I can send you a photo.

Please refer to my plan and hope it will help you.

Hope to adopt