I am also a fitness enthusiast. Dumbbells can exercise many muscles. Muscle growth also needs adequate rest. You have to make a systematic fitness plan for yourself. In addition, you use 8 kg dumbbells on one side to do bench press. Light weight. On the first day, I gave you my dumbbell exercise plan: dumbbell bench press, upward inclined bench press, dumbbell bird. Lie on your back and bend your arms to stretch your neck, then bend and stretch your arms. The next day, back and two heads: one-arm dumbbell rowing. On the third day of sitting posture, shoulder oblique side: sitting posture dumbbell pressure, dumbbell side flat lift, front flat lift prone bird. On the fourth day, shrug your shoulders and rest your abdominal muscles to see your physical strength. It is suggested that when you are exercising, the rest time between groups should not be too long, so that you can better stimulate muscles and dumbbells and exercise leg muscles. How to do this can be done by squatting with arrows. I don't know. If it's here. I practiced for three months, and the effect is quite obvious. I can send you a photo. I hope it will help you to refer to my plan.