Asshat wormie
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You can comb through these 3 channels for advice:
Being a noob, you should focus on the basic major exercises which are chest press, squats and rows. With dumbbells, you can do floor press, goblet squats and a dumbbell row (put two chairs together to simulate a bench). To that you can add some isolation exercises to target smaller muscle groups like biceps. So you can toss in dumbbell curls and ab work to fill out your work out (as you get more knowledgeable and more experienced you can will add to this). Try to hit each muscle group twice a week with at least one rest day in between each muscle group work out. Here is my routine as an example. Dont do it because its way too much volume for a noob. I have dumbbells and a power tower and I split my work outs into upper/lower exercises and here is how I do it:
Upper days:
5 sets of dips
5x push ups
5x pull ups
5x rows
5x chin ups
5x bicep curls
5x bent over reverse flyes
Lower days:
5x hip thrusts
5x goblet squat
5x body weight squats (this takes forever fml)
5x Bulgarian split squat
5x Romanian deadlift
5x hamstring curls
5x standing calf raises
I usually do monday and thursday upper, tuesday and friday lower. On wednesday and saturday (the rest days) I do abs and 30 minutes of cardio and I walk an hour every day (cardio and conditioning work like walking is super important). There is also a 1 minute rest between each set and 4-5 minute rest between each exercise. Also stretching is good and I would find a decent stretch routine on youtube or on reddit (see r/flexibility) and make sure you pay attention and work on mobility (do this on the rest days). Make sure you start with light weights and focus on getting proper form with the exercises. Also learn what mind-muscle connection is and start learning how to attain it. And remember there is nothing magical about doing X number of sets. 3 is just as good as 5 just as good as 10 as long as you are progressively overloading your muscles either through increased weights or through increased reps or through decreased rest time between reps. And finally, to figure out how many reps you should do per set, you should try the exercises and go to near failure. This means you work until you feel there is maybe enough in you to do 1-2 more reps and thats when you stop (this takes some practice, try to push yourself but listen to your body when it wants to stop).
But dont design your own thing and go find some noob routines online and replace the bar exercises with dumbbell ones. Just make sure you stick to a routine for a few months and pick one that you will actually do.
Oh and whatever your diet is, fix it.
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