Two-A-Day Training (D III, AM)
3A DUMBBELL BENCH PRESS
SETS: 2 REPS: 4-6 REST: 90 SEC.
Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest . Press the weights straight over your chest  and then lower them back to the starting position. That's one rep.