Newbie weekly dumbbell fitness plan

When exercising, you should be careful to avoid hurting yourself. Especially for beginners, you should pay more attention. Many people will also formulate some fitness plans. Of course, this is very beneficial. Some people still know the dumbbell fitness plan. So, what about the weekly dumbbell fitness plan for beginners? Let’s take a look together!

Monday: Shoulder, triceps

　　Sitting Dumbbell Press: 4 groups X per group (8-12)

　　Dumbbell side lift: 3 groups X per group ( 8-12)

　　　Dumbells front flat lift: 3 groups X 10 per group

　　Sitting position bent over birds: 4 groups X 10 per group

　　Dumbell neck and back arm flexion: 4 groups X 12 per group

　　　Bent support arm flexion: 4 groups X 12 per group

　　Wednesday: Back and abdomen

　　　Bent rowing: 4 groups X 10 per group

　　Single-arm dumbbell rowing: 4 groups X 10 per group

　　　On Inclined dumbbell rowing: 3 groups X 12 per group

Thursday: chest, biceps

　　　　Surface dumbbell bench press: 3 groups X 12 per group

　　　Sitting dumbbell curl: 3 groups X 12 per group

　　Sitting dumbbell curl: 3 groups X 12 per group

　　Sitting dumbbell curl: 3 groups X 12 per group

　　Sitting dumbbell curl: 3 groups X 12 per group

　　Sitting dumbbell curl: 3 groups X 12 per group

Saturday: Thighs, calves, abdomen

　　Dumbell squats: 5 groups X each group (8-12)

　　　Step squats: 3 groups X each group 12

　　Dumbell squats: 3 groups X each group 12

　　Stand position lifting: 5 groups X each group 15

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