Today I completed my very own personal workout plan; I’m calling it the jermsmit upper body dumbbell workout.

Here is what I done with links to bodybuilding.com to show you the proper form. I hope you enjoy; I know I did.

1. One-Arm Dumbbell Row Exercise – 10 reps (http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row)

2. Pushups – 10 reps
(http://www.bodybuilding.com/exercises/detail/view/name/pushups)

3. Standing Dumbbell Press – 10 reps (http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-in-dumbbell-press)

4. Alternating Dumbbell Curls – 10 reps (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-alternate-bicep-curl)

5. Standing Dumbbell Triceps Extension Exercise – 10 reps (http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-triceps-extension)

6. Dumbbell Shrugs – 10 reps
(http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug)

-This is my Friday workout plan