Start with feet shoulder-width apart, arms at your sides, and a medium-weight dumbbell in each hand, palms facing up.
Bring dumbbells up to shoulders by bending both elbows. Hold your arms close to your body.
Two sets of rear delt flys begin with your feet shoulder-width apart, knees slightly bent, and a dumbbell in each hand with your palms facing inside.
Hinge at the hips while keeping the back straight and the neck relaxed. Tighten abdominal muscles.
Do two sets of kneeling wide bicep curls by positioning yourself on your hands and knees with dumbbells at your sides, palms facing outward.
Bring dumbbells up to shoulders by bending both elbows; maintain arms close to body throughout.
Start in a kneeling position with your legs hip-width apart and your arms at your sides.
Hold a dumbbell in each hand with your palms facing inward, and do two sets of hammer curls.
Lying faceup on the floor with your knees bent and your feet firmly planted, do two sets of closed-grip chest presses.
Keep your arms straight over your chest and hold a dumbbell in each hand with your palms facing each other.