The weekly schedule of dumbbell fitness program requires practitioners to exercise three times a week, and they can choose one, three, five or two, four and six to exercise. Please see the following text and pictures for details:
As long as you have a pair of dumbbells and a systematic practice plan, you can succeed. As a beginner, I will arrange a primary fitness plan for you, and it will have unexpected results if you persist for several months. I wish you an ideal figure as soon as possible.
On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) Dumbbell bird10 ——12rmx3 group
(3) Push-ups 15—20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12rm (times) x3 group.
(5) Prone arm flexion and extension: 8- 12rm (times) x3 group.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8— 12RM (times) x4
(2) Wide grip pull-ups: 8- 12rm (times) x4
(3) Narrow grip pull-ups: 8- 12rm (times) x4
(4) Bending: group 8- 12rm (times) x3.
(5) Standing dumbbell hammer bends 8- 12rm (times) x3 group.
(6) Alternate dumbbell bending in sitting position: group 8- 12rm (times) x3.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10rm (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Dumbbell rubbing 8- 10rm3 group.
(4) Standing dumbbell push-ups 10— 12RM (times) x3
(5) dumbbell side lift10-12rm (times) x3
(6) Raise the dumbbell horizontally before10-12rm (times) x3.