Dumbbells needed. Chest + arms + legs = ripped Push-ups / Kneeling dumbbell hammer curl / prisoner squats Perform 20 push-ups, 20 curls, and 10 squats/ Then 18 push-ups, 18 curls, and 10 squats. You'll continue dropping the reps of push-ups and curls by 2 reps until you get to 2 reps each. The squats always stay at 10 reps.