1, dumbbell squat: (3-4 groups 8- 12/ group) mainly exercise quadriceps.
2, dumbbell chest push: (4-5 groups 8- 12/ group) mainly exercise chest muscles.
3. Dumbbell flying birds: (3-4 groups 8- 12/ group) mainly exercise the inner and outer muscle groups of chest muscles.
4. Flexion and extension of the back wall of dumbbell neck: (4-5 groups 8- 12/ group) mainly exercise triceps brachii.
5, dumbbell prone arm flexion and extension: (3-4 groups 8- 12/ group) mainly exercise triceps brachii.
Wednesday or Thursday (back, biceps, quadriceps femoris):
1, dumbbell squat: (3-4 groups 8- 12/ group) mainly exercises quadriceps femoris.
2, dumbbell bending row: (4-5 groups 8- 12/ group) mainly exercise back muscles.
3. Dumbbell single-arm rowing: (3-4 groups 8- 12/ group) mainly exercises back muscles.
4, dumbbell bending: (4-5 groups of 8- 12/ group) mainly exercise biceps brachii.
5. Dumbbell lifting: (3-4 groups 8- 12/ group) mainly exercises the brachialis muscle.
Friday or Saturday (shoulder, back and calf exercises):
1, sit on dumbbells and push shoulders: (4-5 groups 8- 12/ group) mainly exercise the deltoid muscle.
2, dumbbell side lift: (4-5 groups, 8- 12/ group) mainly exercise deltoid muscle.
3, prone dumbbell side lift: (3-4 groups 8- 12/ group) mainly exercise deltoid muscle.
4. Weight-bearing dumbbell hard pulling: (4-5 groups, 8-12/group) mainly exercises the lower back muscle group erector spinae.
5. Weight-bearing dumbbell lift heel: (4-5 groups 8- 12/ group) mainly exercises calf muscles.
The information comes from the dumbbell fitness post bar of Baidu Post Bar, which is a good place for dumbbell fitness learning. Fitness starts with the brain.