Sets: 2  Reps: 8 each side  Target: chest, triceps

Get into a press-up position with one hand resting on a step or other object and do the press-up with your body in a straight line from neck to ankle. 

Sets: 2  Reps: 8 each side  Target: biceps, shoulders

Brace your core and curl the weight up to your chest before rotating your arm and shoulder around so that your palm faces away from you, then press it directly overhead. 

Sets: 2  Reps: 8 each side  Target: upper back, lats, rear shoulders

Retract your shoulder blades before pulling the dumb-bell up to your side.
 

Sets: 3  Reps: 10  Target: triceps, chest

Use each side of your chest and both triceps to keep the weight moving in a straight line from directly above your chest to just behind your head. 

Sets: 2  Reps: 8 each side  Target: lats, upper back, biceps

Keep your shoulder level as you pull up.
 

Sets: 2  Reps: 8 each side  Target: shoulders, core

Lift the weight up in a straight line so that your arm is aligned with your torso for the entire exercise.