I bought a dumbbell weighing 40 kg, mainly to practice my arms. Only one. I don't know how long it will take to practice muscles. Almost 19.
This can only rely on perseverance, and it will take at least 2 months to have obvious results. The method is simple. Find a portable stool to sit on, lift the dumbbell, put your elbow on your knee, and lift it slowly from bottom to top. Don't move fast. Do it five times a day for five minutes, from light (20 kg) to heavy. I wish you a perfect figure as soon as possible. .