The seventh week of the introductory dumbbell fitness plan, this week’s exercise schedule is as follows:


Monday and Thursday: [Thighs/ /Biceps/Calf]

4 groups of dumbbell squats × 8-10 RM per group

4 sets of dumbbell deadlifts × 8-10 RM per set

4 sets of single-arm curls × 8-10 RM per set

4 sets of alternating curls X 8-10 RM per set

Dumbbell calf raise 4 groups X 12 RM each



The picture above shows some of the plans usedfitness moves. You can access it if you don't understand the action intention. http://www.jirou.com/html/tu.html

Wednesday and Saturday: [chest/shoulders/triceps/abs]

Dumbbell bench press 4 groups, each group 8-10 RM

4 groups of dumbbell flyes, each group 8-10RM

4 sets of dumbbell lateral raises, 8-10 RM per set

4 groups of dumbbell curls, 8-10RM each group

3 sets of sit-ups, each set to failure


Dietary nutrition guidance:

If you are not obese, you should eat small meals frequently. The interval between meals is about 3 hours.

Food should be fat-free and supplement with complex carbohydrates (rice, beans, oats, etc.), fruits and protein. Appropriate supplements of vitamins, minerals, etc. increase the efficiency of muscle absorption of nutrients.

Fitness nutrition combination: If possible, you can supplement a small amount of creatine + whey protein powder + branched-chain amino acids and glutamine this week.