In the same part, there is no need to insist on dumbbell exercise every day. It is enough to concentrate on exercising about 2 parts every day, and the muscles need to rest. It is better to take turns to exercise different parts every day, and it is best to rest for 24-72 hours after exercising the same part. For example, a reasonable dumbbell fitness plan is as follows:

On the first day, the chest and humerus were three heads.

The next day, shoulders and back

On the third day, the two ends of the leg and arm.

On the fourth day, practice the first day.

On the fifth day, practice the second day.

On the sixth day, practice the third day.

On the seventh day, rest

Cycle like this every week.

You can adjust the plan according to your own time and the parts that need to be strengthened, or let the professional coach arrange a weekly plan and a monthly plan.