Total Strength: Arms, Back, and Chest Dumbbell Workout

Equipment: Exercises mat and a heavy and a light dumbbells

Perform a 5 minute heart raising warm-up before this workout
8-Minute Workout
4-Minute Cool down

Workout: Perform each of the following exercises for between 8-10 reps
Bent over row single arm row
Lying press to single arm press
Military press to single arm military press
Standing fly front raises
Standing tricep extension
Dumbell curl
Upright row
In line bent over row
Chest flys
Lying swimmers
Overhead shoulder raises
Split stance lean-overs
Racing drivers
Bent over kickbacks
Standing bicep curl 21's