Day 1: Chest and Back>>
1/ Dumbbell Bench Press: 3 sets, 6-8 reps. Rest: 60 sec.
Hold a dumbbell in each hand and lie back on a flat bench with the weights at shoulder level. Press the dumbbells over your chest with speed.
2/ One-arm Dumbbell Row: 4 sets, 12 reps (each side). Rest: 30 sec.
Rest one hand and one knee on a bench and hold a dumbbell with the other hand, arm extended but not resting on the floor. Row the weight to your ribs.
3/ Single-arm Floor Press (shown above): 4 sets, 12 reps (each arm). Rest: 30 sec.
Hold a dumbbell in one hand and lie on your back on the floor. Tuck your elbow to your side and turn your palm so it faces inward—your triceps should rest on the floor. Press the weight over your chest.
4/ Chest-Supported Dumbbell Row: 4 sets, 12 reps. Rest: 30 sec.
Set an adjustable bench to a 45-degree incline and lie on it facedown with a dumbbell in each hand (palms facing each other). Squeeze your shoulder blades together and row the weights to your ribs.