Do different places every day.
I'll give you a preliminary exercise plan. I hope it works for you.
If you only have dumbbells, you'd better adjust the weight.
The first day of chest: lying flat and pushing dumbbells is too light, so do more. 20-24 groups, 4-8 groups.
Lie on your head and push dumbbells for the same number of chest exercises.
Lie on your head and practice the lower chest group the same number of times.
Birds 12 group 4-6.
The back of the next day: The legs and hands on the same side of rowing kneel on a flat, high chair, and the other hand holds the dumbbell for rowing. Dumbbells focus on good-backed birds. I believe you know what posture to take.
Day 3 Shoulders: Sit up straight and push the dumbbell up. The number of horizontal lifting groups before horizontal lifting is 4-6 times. 12 thick-shouldered birds are lifted horizontally with dumbbells.
On the fourth day, there were no barbells in the legs. In fact, the effect is not good. Hold the key dumbbells to keep balance and do squats.
Abdominal muscles: one day 150, 30 or 50 5 or 3 groups.
Ertou 1 group 124-6 group
Three-headed group 124-6 group
I hope this simple plan will help you with your initial fitness. If you have time, you'd better spend half a card in the gym. Even if you don't need the equipment given by your personal trainer, it's better than just using dumbbells.
Diet: Eat more beef, fish and muscle, less pork, less rice and fast food. Try not to eat fast food. Be sure to eat enough egg whites every day. Don't eat egg yolk alone. Do not exercise for more than 150 minutes every day, which is what a nutritionist told me.
I hope you can accept what I have said. Good luck, friend.