Sets: 4 Reps: 10/11/12/13 Target: chest, triceps, core

Brace your core and don't let your hips or lower back sag. 

Sets: 4 Reps: 12 Target: shoulders

Raise the dumb-bells until your upper arms are parallel to the floor, then rotate your forearms until they're level with  your eyes. Press the weights straight overhead. 

Sets: 4 Reps: 12 Target: abs, chest, shoulders

Crunch your ribcage towards your hips while holding the dumb-bells against your chest, then press them away from you before returning to the start.