The Internet - Many sites will have downloadable and printable dumbbell workout charts that cater to all sorts of exercise demographics - from full-time stay-at-home parents to jetsetting business professionals.
Dumbbell Side External Rotator Raises - Lie on your side on a bench with the "up" elbow against your side so that your upper arm is parallel to the floor and the forearm hanging down in front of your body (dumbbell in hand, knuckles out).
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Instead he did heavy dumbbell bench presses and heavy curls.
Bend at the waist holding a dumbbell in you right hand near the floor, directly under your right shoulder.