You'll need a flat bench and two sets of dumbbells: a lighter set and a heavier set. The lighter set will be used for the shoulder exercise; the heavier set will be for the biceps and triceps exercises.
Perform 2-4 sets, 8-16 reps per exercise, resting 1-2 minutes before repeating the sequence.
To remain more stable on the bench during the flye, hook one foot around the top of the bench. Keep your down hand on the floor, which requires you to position yourself with the top of the bench under your armpit.