If you are a novice, I suggest you buy a pair of 15KG detachable dumbbells. Adjust the weight for 8- 12 times each time.

Exercise method: Biceps: dumbbell bending in 6 groups, 8- 12 times in each group.

Triceps: 6 groups of back arm flexion and extension, 8- 12 times in each group.

Deltoid muscle: push up dumbbells for 5 groups, 8- 12 times in each group, row dumbbells upright for 5 groups, fly dumbbells for 8- 12 times in each group, and fly dumbbells for 8- 12 times in each group (the weight can be reduced appropriately due to the difficulty of bending over). Four groups of dumbbells are held horizontally in front, and the dumbbells are flat.

The interval of each group of exercises above is 1 -2 minutes.

According to your muscle recovery ability, you should rest 1-2 days after each exercise, which is beneficial to muscle growth. It takes 48 hours for muscles to recover, and sometimes it takes 72 hours for excessive exercise to recover. Be sure to give your muscles time to rest and recover. If you are too eager for success and practice every day, it is easy to make your muscles tired, which is not conducive to muscle growth, but will slim down. I hope it helps you.