45 minutes a day. At least.

The best is bench press 100kg, pull 130kg and squat 90kg. ) These two should cooperate with each other.

So you don't even have to practice dumbbells.

As long as you insist, these are enough. After all, you don't want to be a professional.

Diet also needs attention.

Also, pay attention to going to bed early and getting up early. Don't think that exercise alone can solve it. Patience, step by step.

Persistence is effective,