Using a 3k dumbbell and aiming to complete 3×12 repetitions for a general work out.
Workout 1 Chest and Legs All these chest exercises should be performed lying on a Swiss ball or a bench (or the floor), shoulders and neck supported on the ball/bench, body parallel to the ground. You could perform these exercises lying flat on the floor, but you will not get the same range of motion.
Chest BENCH PRESSES Hold some medium weights on your chest and slowly extend your elbows pushing the weights vertically above your chest.
BENCH FLYS Hold some lighter weights on your chest, palms towards each other, then slowly push the weights vertically extending your elbows, as for bench press above, to the starting position. Next take the weights out so that they are parallel to body and floor and slowly return them to the start, keeping a small bend in each elbow.
Legs SQUATS Hold some medium weights as for the start of the lateral raise. Bend your knees and back until the weights touch the floor. Slowly return to the starting position.