I am a fitness instructor. On Monday, I mainly exercise my chest muscles and triceps brachii, and adduction of deltoid muscle. I do push-ups with one hand. It is an ordinary flat push-up, with one hand on the ground and the other hand on the low stool or the lower edge of the sofa. This action is mainly to improve the problem that the general push-ups are too weak, and it is easier to control the balance than one-handed push-ups. It may be difficult for beginners to do it, so there is no need to specify the number of groups. It's just a hard rule that the quantity of 40 must be guaranteed. Remember to change hands. On Tuesday, I mainly exercise the middle bundle, back bundle and upper back muscle of deltoid muscle. The action is handstand with one hand, and each hand is divided into five minutes. 2. Sit-ups should be practiced every day, because the recovery ability of abdominal muscles is relatively strong. It's best to jump rope first 10 minutes, when warming up. 3. From the point of exercise effect, any time is ok, from the point of mental state, from 3 pm to 5 pm every day. 4. By the way, I don't know how heavy your dumbbell is, so I didn't say biceps brachii exercise. If it is less than 20 kg, it can be sold as scrap iron, because this weight can only be used for men to lose weight. If not, you can do one-arm bending, which is the general action of practicing biceps brachii. Do 3 groups every day, each group 10. The amount of exercise should not be too large, because this action can be done in order to increase the effect of exercise.

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