You’ll need a bench, a step and 2 dumbells for some exercises in this routine. Perform it 2 to 3 times per week. Chest Press Lie on a bench or on the floor and hold dumbbells up over your chest. Bend your elbows and lower the weights until your elbows are at about 90-degree angles. Press the weights back up and repeat. Lower and repeat for 8 reps. Do 3 sets. One Arm Row Place your left foot on a step or platform and rest your left hand or forearm on your upper thigh. Holding a weight in your right hand, tip forward, keeping your back flat and your abs in. Hang the weight down towards the floor. Bend your elbow and pull it up in a rowing motion until it is level with your torso or just above it. At the top of the movement, squeeze your back. Lower and repeat for 8 reps before switching sides. Do 3 sets. Overhead Press Stand with your feet about hip-distance apart, holding the weights at ear level with your elbows bent. Press the weights up and overhead while keeping your abs braced. Lower and repeat for 8 reps. Do 3 sets. Hammer Curls on One Leg Hold weights in both hands, palms face in and lift the right foot off the ground, holding that position. Curl the weights up towards your shoulders, keeping your palms facing in, squeezing your biceps. Lower and repeat for 8 reps. Do 3 sets. Kickbacks Bend at the waist, keeping your back flat and your abs tight. With a dumbbell in each hand, pull your elbows up to your torso. Holding that position, straighten your arms and squeeze your triceps. Lower and repeat for 8 reps. Do 3 sets. Deadlifts Stand with your feet hip-distance apart and hold a dumbbell in each hand in front of your thighs. Hinge at the hips and lower the weights towards the floor with your back flat and shoulders back. Return to the starting position and repeat for 8 reps. Do 3 sets. Squats Hold weights in each hand and stand with your feet about hip-distance apart. Bend your knees and lower into a squat with your knees behind your toes, squatting as low as you can. Push back to start and repeat for 8 reps. Do 3 sets. Lunges With weights in each hand, stand in split stance and bend both knees, lowering into a lunge while keeping your front knee behind your toe. Lift back up and repeat before switching sides. Perform 3 sets of 8 reps. Bicycle You won’t need your weights for this exercise. Lie on the floor and bring your knees into your chest. Straighten your right leg as you twist your body, bringing the right elbow towards your left knee. Repeat on the other side in a cycling motion. Repeat for 8 reps. Do 3 sets.