Using medium-heavy dumbbells complete the following exercises for 3 rounds total.

MINUTE 1: Bench Row Right
MINUTE 2: Bench Row Left
MINUTE 3: Chest Press
MINUTE 4: Bench Walk

Using light-medium dumbbells complete the following exercises for 3 rounds total.

MINUTE 1: Bicep Curl
MINUTE 2: Overhead Press to Tricep Extension
MINUTE 3: Incline Tricep Pushups
MINUTE 4: Incline Twist Mountain Climber 30 seconds/30 second plank hold

Weight suggestion:
M: 20-30#+ Set DBS
W: 10-20#+ Set DBS