1. upright row with each arm separately, then both together;
2. front lunge with one leg, then the other;
3. back lunge with one leg, then the other;
4. curl to overhead press;
5. keep dumbbells at shoulders and squat
Again, the same type of sequencing and progressions work great with the dumbbell complexes. It is a great strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days. For example, you could do barbell complexes Monday, K-bell or D-bell complexes Wednesday, and back to barbell complexes on Friday. Maybe hit some sprints and bodyweight drills on Saturday or Sunday; then Monday would be K-bell or D-bell complexes again, Wednesday would be barbells again, and so on. Give this program a try for a month (if you dare), and you will be one hardened individual!