I am 25 years old and weigh 6 1KG. I want to exercise my muscles with dumbbells. Trouble professionals to give a long-term exercise plan thank humbly!

Do sit-ups before starting training every day as a warm-up and also as abdominal muscles.

Monday: pectoralis major

1, bench press: 4 groups of 8- 12RM.

2. Sleeping birds: 4 groups of 8- 12RM.

triceps brachii

2. Push-ups: 4 groups 15.

3. Flexion and extension of one-arm nape in sitting posture: 4 groups of 8- 12RM.

4. Prone arm flexion and extension: 4 groups of 8- 12RM.

Dorsal muscle of Tuesday

1, straight leg hard pumping: 4 groups of 8- 12RM.

2. Bending leg hard drawing: 4 groups of 8- 12RM

3. Double-arm rowing: 4 groups of 8- 12RM.

4. One-arm dumbbell rowing: 4 groups of 8- 12RM.

biceps brachii

1, dumbbell bending: 4 groups of 8- 12RM

2. Standing dumbbell bending hammer: 4 groups of 8- 12RM.

Wednesday: deltoid muscle

1, standing dumbbell push: 4 groups of 8- 12RM

2. Standing dumbbell lifting forward: 4 groups of 8- 12RM.

3. Standing dumbbell side lift: 4 groups of 8- 12RM.

shoulder

4. Lift dumbbells horizontally from the back: 4 groups of 8- 12RM.

5. Bend over 4 groups of birds 8- 12RM

6. Shrugging: 4 groups of 8- 12RM

Thursday: Legs

1, squat 4 groups 8- 12RM

2. Four groups of 8- 12RM squat.

3. One-legged dumbbell lift heel 4 groups 8- 12RM.

Friday, Saturday and Sunday repeat Monday, Tuesday and Wednesday.

If you want action pictures, you can send an e-book.