22LBS ADJUSTABLE DUMBBELL STEELPLASTIC 63426167Adjustable dumbbell Patent of company STRENGTHENING PERFORM ALL EXERCISES IN A CONTROLLED MANNER. BE SURE TO SYNCHRONIZE YOUR BREATHING CORRECTLY: BREATHE OUT WHEN TAKING THE STRAIN AND BREATHE IN WHEN RELEASING PRESSURE. IMPROVING STAMINA: CONSIDER PERFORMING AN EXERCISE UP TO 15 TIMES(REPETITIONS) SET AND THEN 3 TO 5 SETS I. E. 10 REPETITIONS 3 SETS WITH A REST BETWEEN EACH SET. IMPROVING MUSCLE MASS: CONSIDER PERFORMING AN EXERCISE AT LEAST 6