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Dumbbell Push

https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/

Warm-Up

Main

Main
Chest Press
8-12 reps

Rest 90 seconds

Chest Press
8-12 reps

Rest 90 seconds

Chest Press
8-12 reps

Rest 90 seconds

Incline Fly
8-12 reps

Rest 90 seconds

Incline Fly
8-12 reps

Rest 90 seconds

Incline Fly
8-12 reps

Rest 90 seconds

Arnold Press
8-12 reps

Rest 90 seconds

Arnold Press
8-12 reps

Rest 90 seconds

Arnold Press
8-12 reps

Rest 90 seconds

Tricep Extension
8-12 reps

Rest 90 seconds

Tricep Extension
8-12 reps

Rest 90 seconds

Tricep Extension
8-12 reps

Rest 90 seconds

Abs
Plank
60-90 s

Rest 90 seconds

Plank
60-90 s

Rest 90 seconds

Plank
60-90 s

Rest 90 seconds