Shoulders Dumbbell Overhead Press From a standing position, hold a dumbbell in each hand at shoulder height with the back discs touching your shoulders. To perform the exercise, push the dumbbells in a straight line overhead until your arms are fully extended. Slowly lower the weights back to the starting position. Perform 3 sets of 10 reps with a minute of rest in between. Reverse Flyes Holding a dumbbell in each hand, lean forward about 45 degrees from your hips and bend your knees slightly. With your elbows bent, hold the dumbbells together with the heads facing forward. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor. Perform 3 sets of 10 reps with a minute of rest in between. Pectorals Dumbbell Flyes Grab a dumbbell in each hand and stand with your arms at your sides, palms facing your body. Keeping your arms straight, raise the dumbbells out to the side until they reach shoulder height. Slowly lower the weights back to the starting position. Perform 3 sets of 10 reps. Star Plank From a pushup position, move your arms and feet as wide apart as possible so that your body forms a star shape. Maintain the position by contracting your abs and keeping your torso and back straight. Hold for 30 seconds to a minute or as long as you can. Forearms Wrist Curl Sit on a bench or in a chair with a dumbbell in each hand. Press the tops of your forearms into your thighs, so that the dumbbells are hanging just beyond your knees. Using only your wrists, curl the dumbbells towards you. Perform 3 sets of 10 reps with a minute of rest in between. Farmer’s Carry Grab a set of dumbbells heavier than what you can curl with your biceps and let your arms hang at your sides. Stand tall and start walking, keeping your chest pushed out. Walk for 40 to 50 yards, then stop and continue holding the weights for as long as possible. Triceps Tricep Extensions Stand with your feet shoulder-width apart with holding a single dumbbell in both hands. Bend your elbows and bring the dumbbell behind your head. Your arms should form 90-degree angles. To perform the exercise, keep your elbows from moving as you use your triceps to raise the dumbbell over your head. Slowly lower the weight back to the starting position. Perform 3 sets of 10 reps with a minute of rest in between. Tricep Dips Place your hands on the edge of the bench with your knuckles pointed at your body. Walk your feet out until your legs are straight. Straighten your arms. To perform the exercise, slowly bend your elbows and lower your body toward the floor, until your elbow is at about a 90-degree angle. Once you reach the bottom of the move, straighten your arms to push down on the bench til you’re back at starting position. Perform 3 sets of 10 reps with a minute of rest in between. Lying Triceps Presses Lie on your back on a bench with your knees bent, feet on the floor. Grab a barbell with an overhand grip, hands shoulder width apart a few inches above your chest. Keeping your elbows tucked in, fully extend your arms overhead. This is your starting position. Bending at the elbows, slowly lower the weight down behind your head. You should feel tension in your triceps. Raise the barbell back to the starting position, keeping your elbows tucked in during the entire movement. Perform 3 sets of 10 reps with a minute of rest in between.