For Pectorals: Dumbell Fly Holding a pair of dumbells, lie on your back on a bench with your knees bent, feet flat on the floor, shoulder width apart. Hold the dumbbells together above your chest with your palms facing each other. To perform the exercise, fully extend your arms out to the sides. Use your pectoral muscles to reverse the movement and bring the dumbbells back together over your chest. Perform 3 sets of 10 to 12 reps with a minute of rest in between. For Shoulders: Lateral Raise In a standing position with feet shoulder-width apart, hold a dumbbell in each hand by your sides. Keeping your arms straight, raise the dumbbells laterally until your arms are parallel with your shoulders. Lower the weights in a controlled motion back to your sides. Perform 3 sets of 10 to 12 reps with a minute of rest in between. For Upper Back: Bent Over Row With a dumbbell in each hand, from a standing position, bend at the waist until your back is parallel to the floor. Fully extend your arms so that the dumbbells are hovering above the ground. Make sure your palms are facing. Bend your knees slightly. Bending your elbows, raise the dumbbells to your ribcage. Lower the weights in a controlled motion back to the starting position. Perform 3 sets of 10 to 12 reps with a minute of rest in between. For Biceps: Bicep Curls In a standing position, hold a pair of dumbbells at your sides with your palms facing the wall in front of you. To perform the exercise, bend at the elbows to raise the dumbbells up to your shoulders. Lower the weights in a controlled motion back to the starting position. Perform 3 sets of 10 to 12 reps with a minute of rest in between. For Triceps: Tricep Extensions From a standing position, with a dumbbell in each hand, bend at the waist until your back is parallel to the floor. Bend your elbows to bring the weights up to your ribcage. This is the starting position. To perform the exercise, simply engage your triceps and straighten your arms backwards. Reverse the motion to return to the starting position. Perform 3 sets of 10 to 12 reps with a minute of rest in between.