Dumbbell fitness training plan for men and women

Universal for men and women, shaping the whole body, effectively burning a large amount of calories in a short time and not easily consuming muscles.

Dumbbell fitness training plan

Dumbbell fitness training plan

Action

Deadlift

3-4

15-20

Dumbbell rowing

3-4

15-20

Dumbbell bench press

[Big chest muscles, deltoids and triceps]

[Upper chest and deltoids]

[Upper chest and deltoids]

[Upper chest and deltoids]

[Trices]

[Biceps]

Stand Dumbbell Hammer Curl

[Body Brachial and Biceps Group]

Stand Trunk Tensor Single Arm Reverse Grasping Curl

[Body Biceps and Brachial]

Dumbbell Press

[Big Muscle Group on the Upper Tortoise]

[Posterior deltoid and upper dorsal muscle group]

[lateral mid-strength part of the deltoid muscle]

Dumbbells for "front flat lifting"

[upper chest and deltoid anterior deltoid]

[Biceps]

Slipper

[Glutemale, hamstring and quadriceps]