DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   Thrusters

Hold two dumbbells at shoulder level, your palms facing each other. Lower into a squat. Raise up and press the dumbbells over your head. Return to the start position.

   DB Standing Fly

Stand up straight with your feet shoulder-width apart, knees slightly bent. Hold two dumbbells in front of you, palms facing each other and elbows bent. Move the dumbbells back toward your sides keeping your elbows bent and stretching your chest. When the dumbbells are about even with your sides, return to the start position.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   Thrusters

Hold two dumbbells at shoulder level, your palms facing each other. Lower into a squat. Raise up and press the dumbbells over your head. Return to the start position.

   DB Standing Fly

Stand up straight with your feet shoulder-width apart, knees slightly bent. Hold two dumbbells in front of you, palms facing each other and elbows bent. Move the dumbbells back toward your sides keeping your elbows bent and stretching your chest. When the dumbbells are about even with your sides, return to the start position.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   Thrusters

Hold two dumbbells at shoulder level, your palms facing each other. Lower into a squat. Raise up and press the dumbbells over your head. Return to the start position.

   DB Standing Fly

Stand up straight with your feet shoulder-width apart, knees slightly bent. Hold two dumbbells in front of you, palms facing each other and elbows bent. Move the dumbbells back toward your sides keeping your elbows bent and stretching your chest. When the dumbbells are about even with your sides, return to the start position.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   Thrusters

Hold two dumbbells at shoulder level, your palms facing each other. Lower into a squat. Raise up and press the dumbbells over your head. Return to the start position.

   DB Standing Fly

Stand up straight with your feet shoulder-width apart, knees slightly bent. Hold two dumbbells in front of you, palms facing each other and elbows bent. Move the dumbbells back toward your sides keeping your elbows bent and stretching your chest. When the dumbbells are about even with your sides, return to the start position.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   Thrusters

Hold two dumbbells at shoulder level, your palms facing each other. Lower into a squat. Raise up and press the dumbbells over your head. Return to the start position.

   DB Standing Fly

Stand up straight with your feet shoulder-width apart, knees slightly bent. Hold two dumbbells in front of you, palms facing each other and elbows bent. Move the dumbbells back toward your sides keeping your elbows bent and stretching your chest. When the dumbbells are about even with your sides, return to the start position.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.

   DB Bench Press: feet up

Lay on a flat bench with two dumbbells. Put your feet up on the end of the bench. Perform the bench press motion, lowering your elbows to stretch the chest then extending the arms fully.

   Thrusters

Hold two dumbbells at shoulder level, your palms facing each other. Lower into a squat. Raise up and press the dumbbells over your head. Return to the start position.

   DB Standing Fly

Stand up straight with your feet shoulder-width apart, knees slightly bent. Hold two dumbbells in front of you, palms facing each other and elbows bent. Move the dumbbells back toward your sides keeping your elbows bent and stretching your chest. When the dumbbells are about even with your sides, return to the start position.

   DB Twisting Curl

Stand up straight and hold a dumbbell with each hand, your arms at your sides and your palms facing behind you. Keep your upper arms against your sides. Curl the dumbbells up, rotating your wrists, until the weights reach your shoulders. At this point your palms should be facing each other. Reverse the exercise and return to the start position.

   DB 2-arm Rowing

Stand with feet slightly more than shoulder-width apart, a dumbbell in each hand. Bend forward at the waist about 45 degrees, keeping your knees slightly bent, the weights hanging at your inside thigh. This is the starting position. Pull your elbows up and back, bringing the weights up to the outside of your chest. Feel the movement starting with your back rather than your hands and arms. Return the weights to the starting position. That's one rep.

   DB Tricep Extension

Stand with feet shoulder-width apart (or sit on a chair or bench) holding one dumbbell by the end hanging behind your back, elbows pointing straight up. This is the starting position. Keeping your elbow position fixed, slowly straighten your arms raising the weight toward the ceiling until your arms are fully extended, then return the weight to the starting position. That's one rep. Be sure to keep your back straight and upright throughout.