First, exercise moderately at night, not too late. You said to start exercising at 9 pm, I think it's too late. The best sleep time for people is 10- 6 pm. Do you think it is a good thing to do strenuous exercise one hour before the best sleep time? I used to go running late at night, but I couldn't sleep all night ... Of course, it varies from person to person, and most of the information I read thinks that it is not suitable for long-term exercise at night.
Second: Be sure to eat after exercise. After exercise, your body is in urgent need of nutritional supplements. It is best to eat 30 minutes after exercise. But it is not recommended to eat at night. You know, eating at night is the easiest way to accumulate fat.
Third: the exercise plan must suit you (as if it were nonsense). To put it bluntly, the way I exercise may not be suitable for you. I also know that I asked the same question before exercise and got a good schedule. But after several weeks of exercise, I found that the plan was good, but it didn't suit me, so I began to explore my own exercise plan again.
So the plan I said, you'd better just refer to it, or find an exercise plan yourself.
I don't know how much your dumbbell weighs. My plan is as follows:
Monday: mainly exercise chest and triceps brachii.
Dumbbell bench press (don't do this if the dumbbell is too light)
Dumbbell flying birds (familiar with movements with light dumbbells at first, try to be standard)
push-up
Flexion and extension of dumbbell neck and back arm
Dumbbell flexion and extension
Flexion and extension of dumbbell supine arm
Some movements need dumbbell boards, otherwise, use several stools to spell. )
Tuesday: back, biceps brachii, abdomen
One-arm dumbbell rowing
Dumbbell bend
Dumbbell bend
sit-up
Closed on Wednesday
Thursday:
Running (originally doing dumbbell squats and lunges to practice your legs, but considering that you are only a sophomore, it is not suitable for heavy exercise, and the dumbbells are not heavy enough to practice your legs)
Friday: shoulders, abdomen
Dumbbell side lift
Dumbbell forward lift
Dumbbell push
Dumbbell bend
sit-up
Rest on Saturday and Sunday
The above plan is based on the fact that you have dumbbells (although I don't know how much they weigh ...), and dumbbells can't be changed. As a student, I suggest you use a scheme, in which aerobic training accounts for 70% and anaerobic training accounts for 30%.
Simply put, it means running (or swimming) more, practicing pull-ups, bending and stretching parallel bars, sit-ups, push-ups and touching heights. Weight training of dumbbells and barbells is best practiced after college.
I talk too much and feel a little incoherent ... In fact, the most important thing is to persist, no matter what exercise I do.