Bench Press - Pectoralis Major/Minor Muscle Group

• Lie flat on the ground or on a weight bench, and place the feet firmly against the floor. Keep your lower back flat to prevent excess strain and choose a weight that is fairly difficult. Place pillows underneath each elbow for added support. Grab each dumbbell , palms facing away from you. Slowly raise your arms and twist the dumbbells so your palms are facing each other when your arms are fully extended. Lower the weights, bringing them back to start. Perform three sets of 10 reps, with one minute of rest between each set.
  
  

Shoulder Press - Deltoid Muscle Group

• Find a weight that is challenging but not too heavy. Stand with your feet six inches apart and your knees slightly bent. Raise the dumbbells above your head so that your palms are facing outward, thumbs pointing toward each other. Slowly lower the dumbbells to your shoulders, then lift them back up. Repeat 10 times. Perform three sets of 10. Tip: Keep your knees slightly bent so the pressure from the weight is equally distributed and not compressed on to your lower back.
  
  

Pull-Backs - Latissimus Dorsi Muscle Group

• Gather two appropriately heavy dumbbells and place them in front of you. Place once foot in-front of the other and bring your chest downward until it's at a 90 degree angle to the floor, knees slightly bent. Slowly pick up the dumbbells, turning your palms toward each other. Keeping a flat-back position, slowly pull the weights up toward your body. Contract the muscles at the top of the movement before slowly lowering the weights down toward your knees. Perform three sets of 10, resting two minutes between each set.
  
  

Tricep Press - Triceps Brachii Muscle Groups

• Grab a single dumbbell and, with both hands, raise the weight over your head. Slowly lower it to rest behind your neck. Slowly extend the dumbbell from the elbow joint upward and then lower the weight back down behind your head. Make sure to keep your elbows tight against your ears with each tricep press. Perform three sets of eight, with a one-minute rest between each set.
  
  

Standing Bicep Curls - Biceps Brachii Muscle Groups

• Stand with both feet shoulder-width apart, knees slightly bent to support your back. Use a weight that is challenging but not excessively heavy. Holding a dumbbell, your palm facing toward you, curl your arm toward your chest. Pause for three seconds, then slowly release the weight back to the original position. Perform 12 repetitions for each set with a goal of completing three sets.