Begin this workout with 5 to 10 minutes of light cardio. Perform each exercise for 3 sets of 10 to 16 repetitions. Deadlifts Stand with your feet hip-width apart, weights in front of your thighs. Keeping your back flat, and abs tight, hinge at the hips and lower your torso towards the floor. Squeeze your glutes and hamstrings to raise back up. Sumo Squats Stand in a wide stance with your toes out at a 45-degree angle. Holding a dumbell in both hands, keeping your torso upright, bend your knees into a squat. Lower as far as you can. Return to the starting position, pushing into your heels. Chest Press Lie on the floor and hold your dumbbells two inches above your chest. Exhale and push the weights overhead without locking your elbows. Lower and repeat. Dumbbell Rows Holding the dumbbells to your thighs, hinge at the hips and bring your torso parallel to the floor. Your knees should be slightly bent. Bend your arms, bringing your elbows towards your ribcage, contracting your outer back muscles. Lower and repeat. Dumbbell Pullovers Lie face-up on a bench and hold a dumbbell straight up over your chest. Slowly lower the weight behind your head, arms slightly bent, until the weight is level with the bench. Squeeze your back to pull the weight back to starting position. Side Step With Arnold Press Holding the weights at chest level with your palms facing in, take a wide step out to the right into a squat. As you step the right foot back to center, press the weights up overhead until your arms are straight. Lower the weights to your chest again as your step out to the left. Continue this movement, alternating sides. Iron Cross Squats Hold the weights in front of your thighs. Squat as you raise your arms to chest height. Then, as you stand, take your arms out to the sides. Lower them back to your thighs. Dumbbell Biceps Curls Stand with your feet hip-width apart holding the dumbbells against your thighs, palms facing out. Bending at your elbows, bring the weights towards your shoulders. Slowly lower to the starting position and repeat. Swing Hold a dumbbell in both hands. Bend from the hips to lower the weight between your legs, then push your hips forward to raise it up to shoulder height, engaging your abdominals. Lower the weight between your legs again and repeat. Side Bend Stand tall with feet shoulder width apart, holding a dumbbell in your right hand at your right side. Keeping your chest straight bend to the right at the waist, lowering the weight as far as you can. Engaging your abs, return to an upright position. Do 10-16 reps per side.