Equipment: only dumbbells! Table or chair nearby for one movement
4 sets of 6-12 reps
1. 0:30 Overhand grip row
2. Superset 1:45 chest fly + 3:00 bench dips
3. Superset 3:30 superwoman or band pull down + 4:30 single arm z-press
4. superset 5:30 lat pullover + 6:30 rocking plank