Pure dumbbell whole-body training plan, 4-day cycle, 4-day rest 1-2 days ◆ Suitable for those who are short of time and can only exercise at home, chest and triceps exercisers ① bench press, 5 groups, each group 10, and the selected weight must be on 10 dumbbells (the same below) ②. 65,438+00 dumbbell arms in each group; 5 groups, 65,438+00 dumbbell arms in each group; 5 groups, 65,438+00 dumbbell arms in each group; The next day, sit-ups, two heads; No matter how many groups, 30-80 groups are full, which means the more the better; 2. One-arm alternating dumbbell rowing, 5 groups with 65,438 in each group. 65,438+00 dumbbells in each group are alternately flexed, 4 groups with 20 dumbbells in each group, and 4 groups with 65,438+00 dumbbells in each group. On the third day, shoulder ① dumbbells were pushed upward in a sitting position, with 5 groups of 65,438+00 dumbbells in each group and 5 groups of 65,438+00 dumbbells in each group. Leg ① Dumbbell Squat, 5 groups, each group 10 ② Dumbbell Squat, 5 groups, each group 10 ③ Dumbbell straight leg hard pull, 5 groups, each group 10 ④ Dumbbell lift heel, 5 groups, each group 10 ◆ Pure dumbbell whole body training plan, 4 days cycle training. Those who can only exercise at home are all exercise methods. The key point is to practice thighs, do squats, promote testosterone secretion, and let muscles grow, back and chest muscles. The most important thing is to practice these three big muscles, and your weight will soar all the way. Auxiliary exercises of small muscle groups.