The weight of dumbbells is uncertain, depending on your physique!

Generally speaking, a group can do 12 ~ 15. What can be done proves that dumbbells are light, and what can't be done proves that dumbbells are heavy!

There is a warm-up group every day, and you can choose to do a slightly lighter group. But in addition to the warm-up group, we should do three normal movements every day, and the movements must be standardized. The time of each group is not specified, but the interval of each group should be controlled at about 20 ~ 35 seconds, so that the muscles can be fully stretched and congested in a short time. Warm-up group+exercise group = 4 groups per day. If you do too much, there will be no obvious effect. What matters is your standard of action and persistence. If you don't do it a few times, it will have obvious effects.

Drink some milk, eat some eggs and supplement your nutrition!