, and welcome to the Darebee community!
To get the best results out of your workouts, please bear a few things in mind:
- rest and recovery are essential between training sessions to give your body time to build muscle;
- other factors such as quality of sleep and nutrition also play a part;
- if you keep using the same workouts with the same intensity, the same weights, the same number of reps and so on, your body will adapt; they will feel easier, but you will also stop improving. Progressively increasing the difficulty is key here. There are multiple ways to do this - either by cutting down on rest times, adding sets, or in the case of dumbbell workouts, using heavier weights.
I hope this helps!