Dumbbell bench, flat, incline, decline and fly's 4 sets of 8-10 reps. Military 4 sets of 8-10, Arnold press 4 sets 8-10, You can do trap flys, front fly's, shrugs, You can do everything you want on dumbbells, just like you can on barbell bench. If you want to get stronger, add weight and decrease the reps to 5-6. Its good to mix it, do what they call pyramid, do one set 8-10, add weight and do 5-6 then decrease weight and do 8-10. Heres what i do example, on military my first set is 8-10, then I do 5-6, then I do 3-5, then back to 8-10. Use what weight you feel you can lift until you reach muscle exhaustion.
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