Alternated Biceps Curl

The Alternated Biceps Curl is another classic dumbbell exercise that

definitely belongs in this list. Although there are many variations of this
basic exercise, the main benefit will remain to strengthen your biceps
muscles and to a degree your forearms. 

You can perform this exercise by raising both dumbbells at the same; by
keeping your palms facing each other throughout the movement for
aHammer variation; by limiting your movement to half-way up for
aconcentrated variation; or finally by using a preacher curl pad if you have
access to one.
*Hammer Curl

 Grab one dumbbell in each hand along the sides of your body, palms
facing your body.

 Raise both dumbbells by curling your elbows and lower them down after
a short pause.

 Keep your upper arms still throughout.

Shoulder Press
The Shoulder Press exercise can be done by raising your two hands at the
same time or by pushing one hand up while lowering the other (alternating).
It can also be done while sitting down if your ceiling is low or even with
aback-supported vertical bench if you want to remove your back from the
equation entirely. 

Your deltoid muscles (shoulders) will be primarily solicited but they'll

definitely need help from your triceps, making this an excellent upper body
exercise.

Triceps Kickback

The Triceps Kickback exercise is to triceps what the Biceps Curl is to biceps:

its all time classic. While you will need to put your knee on a flat bench this
setup will render performing the exercise very comfortable. 

In order to maximize the input from your triceps though you will need to
make sure that your upper arm stays still throughout the exercise otherwise
you'll get your back and shoulders to help take the load off of your main
target.
Kneeling One Arm Row
The Kneeling One-Arm Row is probably the best back exercise one can do
using a dumbbell. The action of putting your knee and hand on a flat bench
will make targeting your middle back muscles (lats) very comfortable and
effective. 

While your lats will do most of the work, the rear deltoid muscle will also be
solicited in helping raise the dumbbell.
Lateral Raise

The Lateral Raise dumbbell exercise is the best way to specifically target

your shoulder muscles, specifically your outer (middle) deltoid muscles. 

This exercise can also be performed while sitting down or with your back
supported. Additionally, bending your upper body forward will put a greater
emphasis on your rear deltoids, thus making it possible to target specific
regions of your shoulders.
Upright Row

The Upright Row exercise is the last of the shoulder exercises to be included

in this list and is the first one to bring in the upper back muscles, or
trapezius to be specific. 
This exercise is very effective at targeting the rear region of your shoulder
muscles and can be performed very easily.
Stationary Lunge

While dumbbells are well adapted to strengthening the leg muscles these
exercises are not always the most popular. However we think at least one
such exercise belongs on this list. 

The Stationary Lunge is an easy to perform leg exercise that's exceptionally

good at targeting the muscles located in your lower body (quadriceps,
glutes, and calves) and a lot of athletes spanning the entire sports spectrum
use it religiously.
Toe Raise

Finally, the last exercise on the list is one that targets the muscles located in
your lower legs, that is you calf muscles, or calves. 

The Toe Raise is the most effective way to strengthen your calves which are
solicited during normal daily activities and while engaging in a great variety
of sports where running or jumping is involved

za ledja: http://www.dumbbell-exercises.com/exercises/back/

za noge: http://www.dumbbell-exercises.com/exercises/legs/

Abs: bicikl, vertical, bicikl-vertikal, samo noge se dizu, ili noge u vazduhu pa podizes dupe, i plank

http://exercise.about.com/od/abs/ss/abexercises_10.htm
ze ledja: most, Bird Dog
How to do it: Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width
apart. Squeeze your abs by pulling belly toward spine. Keep the spine neutral, without arching the back or
rotating the hips, and extend your right leg back and your left arm straight ahead. Hold for two to three
seconds or as long as you can maintain form. Repeat five to six times on each side.

side plank i lunge

What Exercises Should I Do?

Keep it simple, stupid.
Unless you’ve been lifting weights for years, I recommend doing a full
body routine that you can do two or three times a week.  You want a
routine that has at least one exercise for your quads (front of your legs),
butt and hamstrings (back of your legs), your push muscles, your pull
muscles, and your core.  Yes, this means you can develop a full body
routine that uses only four or five exercises.  Hows THAT for efficient?

 Quads – squats, lunges, one legged squats, box jumps.

 Butt and Hamstrings – hip raises, deadlifts, straight leg deadlifts,
good mornings, step ups.
 Push (chest, shoulders, and triceps) - overhead press, bench
press, incline dumbbell press, push ups, dips.
 Pull (back, biceps, and forearms) – chin ups, pull ups, inverse
body weight rows, dumbbell rows.
 Core (abs and lower back) – planks, side planks, exercise ball
crunches, mountain climbers, jumping knee tucks, hanging leg raises.
Pick one exercise from each category above for a workout, and
you’ll work almost every single muscle in your body. These are just
a few examples for what you can do, but you really don’t need to make
things more complicated than this.
Add some variety – If you do the same routine, three days a week, for
months and months both you and your muscles will get bored.  If you do
bench presses on Monday, go with shoulder presses on Wednesday and
dips on Friday.  Squats on Monday? Try lunges on Wednesday and box
jumps on Friday.  Pick a different exercise each time and your muscles
will stay excited (and so will you).
Lastly, your muscles don’t get built in the gym, they get built when
you’re resting. Give your muscles 48-72 hours to recover between
workouts.  A Monday-Wednesday-Friday workout works well to ensure
enough time to recover.
Not including a warm-up set or two, I recommend doing between 3-5
sets per exercise.
Keep your total workout number of sets for all exercises is in the 15-25
set range (5 or 6 exercises of four sets is a good start)

How Many Repetitions Should I Do?

If you’re looking to burn fat while building some muscle, keep your
number of repetitions per set in the 8-15 range.  If you can do more than
15 without much of a challenge, it’s not difficult enough for you.  Add
weight or change the exercise so that it’s tougher.

 Low reps (5-8) and heavy weight on Mondays.

 High reps (12-15) and lower weight on Wednesdays.
 Medium reps (8-12) and medium weight on Fridays.
If you can keep your muscles guessing by constantly forcing them to
adapt to different routines, they’re more likely to get harder, better,
faster, stronger (thanks Daft Punk!).

What’s the significance of the different number of repetitions?

 Reps in the 1-5 range build super dense muscle and strength
(calledmyofibrillar hypertrophy).
 Reps in the 6-12 range build a somewhat equal amounts of
muscular strength and muscular endurance.
 Reps in the 12+ range build muscular endurance and size (this is
calledsarcoplasmic hypertrophy).
By doing rep ranges at each of these different increments, you’re
building well-rounded, balanced muscles – full of endurance,
explosive power, and strength.

Always try to keep your muscles guessing, and you’re less likely to
plateau (get stuck lifting the same amount of weight).

 1-3 Reps: Rest for 3 to 5 minutes

 4-7 Reps: Rest for 2 to 3 minutes
 8-12 Reps: Rest for 1 to 2 minutes
 13 Reps+: Rest for 1 minute or less
Now, pair this time between sets with how many reps you are doing.  If
you mix up rep ranges on a daily basis, you need to mix up your rest
time between sets too.  This is how you build well-rounded muscles, and
a well-balanced body.  w00t.

How Much Should I Lift?

This one is easy: lift enough so that you can get through the set, but not
too much that you have NO fuel left in the tank at the end.  How do you
determine how much that is?  Trial and error.  When just starting out, or
if you’re doing a new exercise for the first time, always err on the side of
caution.
Now, if you’re doing exercises with just your body weight, you need
to find a way to make each exercise more difficult as you get in shape –
once you get past 20 reps for a particular exercise and you’re not
gassed, it’s time to mix things up.
 Can you do 20 push ups no problem? It’s time to start mixing
them up to be more challenging.  Pick a variation from the Art of
Manliness Push Up Articleand make yourself work for it!
 20 bodyweight squats too easy? Hold some weights high above
your head as you do the next set.  Try one-squats.  Always be
challenging yourself.
How Long Should I Exercise?
45 minutes to an hour.
If you’re doing 15-25 sets of total exercise, you should be able to get
everything done within that 45 minute block.  Now, factor in a five or ten
minute warm-up, and then stretching afterwards, and the workout can go
a little bit longer.  If you can go for over an hour and you’re not
completely worn out, you’re simply not pushing yourself hard enough.

Less time, more intensity, better results.

What if you don’t have 45 minutes? Maybe you want to build some
cardio into your weight training.  That’s where these next two sections
come in.

Recap
Okay, so I realize that’s a ridiculous amount of info, but it’s all very
important stuff.  Let’s break it down into easy chunks right here:

 ALWAYS warm up – 5-10 minutes on a bike, rowing machine,

jumping jacks, run up and down your stairs, etc.
 Pick one exercise for each big muscle group – quads, butt and
hamstrings, push, pull, and core.
 Do 3-5 sets for each exercise.
 Determine how many reps and how long you’ll wait between
sets for each exercise.
 Mix it up! Vary your reps, sets, and exercises.  Keep it interesting.
 Increase your efficiency and work your heart by doing
alternating sets or circuits.
 Keep your workout to under and hour.
 Stretch AFTER your workout.
 Write everything down.

http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/