Who needs machines when dumbells do the trick? You don't -- if you use this step-by-step routine with your favorite free weights!

General Guidelines
Aim for 8 to 15 repetitions per set using a moderately heavy weight; you should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).

One-arm Dumbbell Row
(Back, shoulders, biceps)

1. Stand to the right of your weight bench and hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from your hips so that your back is naturally arched and roughly parallel with the floor and your knees are slightly bent. Place your left hand on top of the bench for support and let your right arm hang down. (You may see this exercise performed with your left knee up on the bench, but that variation can increase pressure on your back and make you tilt your body to one side.) Tilt your chin toward your chest so that your neck is in line with the rest of your spine.
2. Pull your right arm up until your elbow is pointing to the ceiling and your hand brushes against your waist. Lower the weight slowly back down.

Dumbbell Chest Press
(Chest, shoulders, triceps)

1. Lie on the bench or the floor with a dumbbell in each hand and your feet flat on the floor (or up on the bench if it's more comfortable). Push the dumbbells up so that your arms are directly over your shoulders and your palms face forward. Pull your abdominals in, but don't jam your back into the bench; don't let it arch way up, either. Tilt your chin toward your chest.
2. Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench.