Fitness Seeker to make a dumbbell training plan!

easy, whatever you want to practice, I've got you covered! The specific action will not be checked on the Internet.

Timing. General physical training (in view of you, it is recommended to ignore) 4-6 weeks, training three times a week: small weights and many short intervals.

Improves strength 8 to 10 weeks three to five times a week.

Improves explosiveness 6 to 8 weeks three times a week with heavy weights.

The following are the specific training programs.

Basketball. Bench press 1*8 (warm-up) 2*10

Upright press 3x6

The back of the neck arm is flexed and extended 3*8

Upright curl 2*10

Pull up 3*8 upright

Post-neck squat 3*10

Upright calf lift 3*15

Arm curl, front and back, hold 2*25 once.

Sit-ups 2*30

Stretch. Boxing.

Bench press 3 x 8 and stand press 3 x 10

Pull up 2*10 upright

Upright Flying Bird 2*15

Boating 2*12

Squat at the back of the neck 3*20

Upright calf raise 2*20

Wrist curl (palm up) 2*25

Sit-ups 3*12

Hold the bell body side curve 2*20

Upright shrugging 3*12

Track and field. Squat at the back of the neck 2*8

Upright press 4x6

Bend the leg deadlift 3*10

Sit-ups 3*20

Upright calf raiser 2 3*10

The movement of the sandbag is omitted, and it is stretched after the exercise.

In addition, the movements with barbells introduced everywhere will be better with dumbbells!

A group of ten, each group with an interval of 1 minute, after eight groups, a group of fifteen, after five groups, and then a group of ten to ten groups... Move correctly. Specification.

Start lightly, 2 3 times a week. Limit.

It's best to consult with a fitness trainer to create a fitness plan based on your physical condition.

Are you a man or a woman, lift this weight.

Chest flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Abdominal sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique abdominal muscles), arm dumbbells, arm raises, 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Buy a dumbbell and do it every day:

Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it on the fingertips of your hand, keep your forearm still and then clench, lift the dumbbell to the wrist area, slide it down to your fingertips, hold it again, and so on.

The following is a detailed answer to the specific parts:

1. Dumbbell curl to train biceps.

2. Dumbbell flexion and extension, training triceps.

3. Dumbbell forehand and backhand wrist flip to train forearm muscles.

4. Dumbbell lift + standing bird to train the deltoid muscles of the shoulder.

Check out the specific actions**, there are a lot of them on the Internet. The text is not clear! Practice one part a day, at least 8 sets a day, 8-10 in each group until the strength is exhausted.

Breathing with anaerobic exercise. Cycle every 4 days, then rest for a day and get enough sleep to help your muscles recover completely.

Everyone, kneel and beg...How should a week be arranged? Now I carry 20 pounds with one hand.

But I don't have a plan that suits me.

Lots of bothering. Give me a custom dumbbell plan.

Thank you in advance. Be detailed, give extra points. ,