Summer dumbbell fitness plan (suitable for home exercise)
Equipment requirements: a pair of 30KG adjustable dumbbells, flat bench or dumbbell bench
Exercise time: one day of exercise and one day of rest.
Nutritional requirements: Supplement protein after exercise.
Summer gym fitness plan (suitable for exercising in the gym)
Exercise requirements: 4 exercises per week, suitable for beginners who are away from the gym.
Exercise Illustrations: Strength Fitness Guide