For beginners, don't be too rigid in thinking frame from the beginning, but experience the actions and methods of fitness with learning mentality and practice. For the primary family fitness program, the focus should be on mastering the correct dumbbell exercise technology, and basically the following basic principles should be guaranteed:

On Monday, chest+triceps training

(1) dumbbell bench press10-12mx3 group

(2) dumbbell bird 10- 12RM x3 group.

(3) Push-ups 15-20 (times) x4 group

(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.

(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.

On Wednesday, back+biceps training

(1) dumbbell rowing: 8- 12RM (times) x4

(2) Wide grip pull-ups: 8- 12RM (times) x4

(3) Narrow grip pull-ups: 8- 12RM (times) x4

(4) Bending: group 8- 12RM (times) x3.

(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.

(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.

Friday, leg+shoulder training day

(1) dumbbell squat 8- 10RM (times) x3 group

(2) Dumbbell Squat 8- 10rm3 group

(3) Knead 8- 10rm3 group with dumbbells.

(4) Standing dumbbell press 10- 12RM (times) x3

(5) dumbbell side lift 10- 12RM (times) x3

(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.