This is a great workout to do at home since you are only using dumbbells. It will target your entire body and give you a real challenge. You need to rest and recover your entire body for 48 hours after this workout. If you do not have a bench you can do Chest Press laying on the floor, the range of motion will be shorter but it still works the chest. The workout finishes with The Plank that you do until failure, this means go on for as long as you can keep a proper technique.