Stand with feet hip-width apart, holding a dumbbell in each hand. Curl weights towards shoulders, then lower slowly. Repeat 15 times.
Hold a dumbbell with both hands overhead. Lower the weight behind your head, then extend back up. Perform 12-15 reps.
With a dumbbell in each hand, stand with arms at your sides. Raise arms to shoulder height, then lower. Do 15 repetitions.
Lie on your back with a dumbbell in each hand. Press weights upwards, then lower back to chest. Complete 12-15 reps.
Place one knee and hand on a bench. Hold a dumbbell in the opposite hand and pull it towards your hip. Switch sides after 12-15 reps.
Stand with feet shoulder-width apart, holding dumbbells at shoulder height. Press weights overhead, then lower. Perform 15 repetitions.
Hold dumbbells on the floor and perform push-ups. Keep your body straight and lower yourself until elbows are at 90 degrees. Do 12-15 reps.
Lie on a bench with dumbbells. Open arms wide, then bring them together above your chest. Repeat for 12-15 repetitions.