Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Dumbbell Reverse Bicep Curl

4 Sets x 8 Reps

Dumbbell Alternating Bent-Over Reverse Fly

4 Sets x 8 Reps

Dumbbell Concentration Curl

4 Sets x 8 Reps

Dumbbell Alternating Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise (Side-Lying)

4 Sets x 8 Reps

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 8 Reps

Dumbbell One-Arm Bench Press

4 Sets x 8 Reps

Dumbbell Alternating Tricep Kickback

4 Sets x 8 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell Deadlift

4 Sets x 8 Reps

Dumbbell Lunge

4 Sets x 8 Reps

Prisoner Squat

4 Sets x 16 Reps

Knees to Chest Hug

3 Sets x 8 Reps

Dumbbell Rotational Row

3 Sets x 8 Reps

Dumbbell Side Bend

4 Sets x 8 Reps

Seated Leg Tuck

3 Sets x 16 Reps

Dumbbell Calf Raise

3 Sets x 16 Reps

Single-Leg Calf Raise

3 Sets x 16 Reps

Plank

3 Sets

Dumbbell Wrist Curl (Neutral Grip)

4 Sets x 8 Reps

Dumbbell Deep Push-Up

3 Sets x 8 Reps

Dumbbell Incline Tricep Extension

3 Sets x 8 Reps

Dumbbell Alternating Arnold Press

3 Sets x 8 Reps

Glute Kickback (Kneeling)

3 Sets x 16 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Bench Rotational Crunch

3 Sets x 50 Reps