Exercise your muscles and use the weight that you can do 8- 12 perfect movements. This interval is the best interval for muscle growth. If you want to increase your strength, use a weight that can do 1-3 actions. This interval is very good for increasing muscle strength (weightlifters use it more, because it can increase strength without making muscles too big to control their weight). Using the weight that can do about 20 movements can increase muscle strength.

The rest time of each group is controlled between 30 seconds and 2 minutes. If you want the best effect, you can rest for about 15-30 seconds. If the load is heavy, you can appropriately extend the rest time, but not more than 2 minutes.

Basically, a dumbbell can exercise the whole body. Specifically, you can search online for "

Zhao Zhixin Dumbbells will teach you how to exercise your whole body with dumbbells. I recommend you to have a look. I remember there was a video on Tudou.