Two bicep curls: Stand with feet shoulder-width apart, arms at sides, and medium-weight dumbbells in each hand, palms up. Dumbbells to shoulders with bent elbows.
Elbows near to body. Dumbbells back down, arms straighten. Repeat. Continue with two lateral lifts, raising arms to sides until weights reach shoulder height. Lower both arms by sides. Repeat. Repeat the whole thing.
Standing with feet shoulder-width apart, knees slightly bent, and dumbbells in each hand, palms facing each other, perform two rear delt flys. Hold arms straight and bend at hips with a flat back and neutral neck. Draw shoulders back and engage core.
The beginning point. Lift shoulders to sides with elbows slightly bent. Start with lighter weights. Repeat. Now do two tricep kickbacks: Dumbbells to hips align triceps with back. Dumbbells behind you, straighten arms. Again bend elbows. Repeat. Then repeat all.
Begin two kneeling wide bicep curls with knees hip-width apart, arms down by sides, palms facing outward, and a dumbbell in each hand. Keep elbows tight to body and bend both elbows to bring dumbbells to shoulders. Dumbbells back down, arms straighten. Repeat.
Two Arnold presses follow: Rotate arms so palm faces out and push arms straight up with biceps near ears with elbows bent and weights at shoulders. Next, rotate weights so palms face shoulders and lower arms to shoulders. Repeat. Then repeat all.
Kneel with legs hip-width apart, arms down by sides, and a dumbbell in each hand with palms facing each other to perform two kneeling hammer curls. Lift dumbbells toward shoulders with bent elbows near to torso.
Drop the dumbbells and straighten your arms. Repeat. Press arms straight up with biceps near ears with elbows bent, weights racked at shoulders, palms facing each other, two shoulder presses. Lower arms gently. Repeat. Then repeat all.
Lie faceup on the floor with knees bent and feet grounded for two closed-grip chest presses. Dumbbells in each hand, palms facing each other, arms straight above chest. Hold dumbbells together and bend elbows to drop weights to the chest.
Press up after pausing. Repeat. Two skull-crushers: Arms straight over chest, shoulder-width apart. Lower dumbbells toward ears with elbows. Back up dumbbells and straighten arms. Repeat. Then repeat all.