As long as you have a pair of dumbbells and a systematic practice plan, you can succeed. As a beginner, I will arrange a primary fitness plan for you, and it will have unexpected results if you persist for several months. I wish you an ideal figure as soon as possible.

On Monday, chest+triceps training

(1) dumbbell bench press10-12mx3 group

(2) dumbbell bird 10- 12RM x3 group.

(3) Push-ups 15-20 (times) x4 group

(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.

(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.

On Wednesday, back+biceps training

(1) dumbbell rowing: 8- 12RM (times) x4

(2) Wide grip pull-ups: 8- 12RM (times) x4

(3) Narrow grip pull-ups: 8- 12RM (times) x4

(4) Bending: group 8- 12RM (times) x3.

(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.

(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.

Friday, leg+shoulder training day

(1) Dumbbell Squat is too young to do this action.

(2) Dumbbell Squat 8- 10rm3 group

(3) Knead 8- 10rm3 group with dumbbells.

(4) Standing dumbbell press 10- 12RM (times) x3

(5) dumbbell side lift 10- 12RM (times) x3

(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.

I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you