>>168359Do it in a series of sets and reps that get progressively heavier. So 3 sets with 5 reps is 15 reps total. If you're using 1kg for example that means in total you have lifted 15kg. If you're able to do this then add another 1kg to the dumbbells so 2kg x 3 x 5 = 30kg. If you're unable to do 3 x 5, do 3 x 4 or 3 x 3.
For example
Day one - 3 x 3 @ 1kg = 9kg total lifted
Day two - 3 x 4 @ 1kg = 12kg total lifted
Day three - 3 x 5 @ 1kg = 15kg total lifted
Day four - 3 x 3 @ 2kg = 18kg total lifted
Day five - 3 x 4 @ 2kg = 24kg total lifted
Day six - 3 x 5 @ 2kg = 30kg total lifted
Day seven - 3 x 3 @ 4kg = 36kg total lifted
Day eight - 3 x 4 @ 4kg = 48kg total lifted
Day nine - 3 x 5 @ 4kg = 60kg total lifted
You can modify it however you like, such as you might want to do lower weight higher reps, or you may have to work with the weights that you have, as long as you keep the basic principle of progressive loading you will get stronger. You should also eat more protein so the body has more amino acids to turn into muscle tissue.
