Dumbbell Based Workout

[Aetom]

I need an upper body workout that utilizes dumbells. I have powerblocks that go up to 45 lbs each as I work out at home and no one can spot me.

Basically, dumbbell exercises that work as well as barbell exercises. Like a dumbbell bench press, shoulder press, etc.

Maybe 3 or 4 different exercises for large muscle groups so I can change it up every couple of weeks.

I'm just looking to maintain my muscles while I am running (so I don't really need a lower body workout, but I will be doing dumbbell squats and weighted lunges).

 

[evan]

Any exercises typically done with a barbell can be done with dumbbells.

Dumbbell Bench Press
Bent-over Dumbbell Row
Dumbbell Shoulder Presses
Pullups (not a dumbbell exercise, but it is an important back exercise and way better than lat pulldowns)
Dumbbell Deadlifts