How many times a week should I exercise with dumbbells?

If you want to make your muscles look their best, exercising with dumbbells is a good way, but how many times a week should you exercise with dumbbells? How to exercise depends on different aspects. It depends on your physical tolerance and your schedule. You can do it three to six times a week. However, you must manage your time each time and it's best to listen to the arrangements made by your fitness coach.

About 3 to 6 times a week, here is the plan.

Warm up for 10 minutes before doing the following exercises, you can jog.

First of all, you need a pair of dumbbells with adjustable weights. Different weights are used for different movements. Doing 8 to 12 reps to exhaustion in each set is most suitable for beginners in bodybuilding and muscle building. Therefore, the number of reps in each set should be 8 to 12, and the weight should be adjusted to exhaustion after completing this number. Rest no more than one minute after each set and no more than 2 minutes after each exercise

Day 1

Chest: 4 sets of dumbbell bench press

Dumbbell Fly 4 sets

4 sets of push-ups (20 to 30 reps)

Biceps: 6 sets of dumbbell one-arm curls

Curls 6 sets

Abdominal muscles

the next day

Legs: 6 sets of squats

4 sets of lunges

Calf Raise 6 sets

Triceps: 4 sets of dumbbell dips

4 sets of narrow grip push-ups

4 sets of dumbbell flexion and extension

Abdominal muscles

Day 3

Back: 4 sets of wide and narrow pull-ups (try to do more than 10)

4 sets of dumbbell rows

Shoulders: 4 sets of press

Front raise 4 sets

Lateral raise 4 sets

Abdominal muscles

Day 4 rest

Do abdominal exercises after finishing other exercises

Abdominal muscles: 4 sets from both ends

4 sets of supine leg raises

4 sets of crunches

Do each set of abdominal exercises to failure or 15 to 25 reps. The rest time after each set is 20 to 30 seconds.

It is a cycle of three days of practice and one day of rest.

Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most important thing for building muscle; also eat more fruits and vegetables, and eat small meals frequently. It is better to absorb right after exercise, but eat 30 minutes later. It is best to choose something easily digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for fat people) or muscle-building powder (suitable for thin people).