Day Workout Monday Chest and Triceps Dumbbell Bench Press: 4 sets of 8 reps Narrow-Grip Bench Press: 3 sets of 8 reps Triceps Dips: 3 sets of 10 reps Push-Ups: 3 sets of 10-20 reps Tuesday Rest Wednesday Biceps and Forearms Biceps Curls: 4 sets of 10 reps Chin-Ups: 3 sets of 5-10 reps Dumbbell Wrist Extensions: 3 sets of 10 reps Thursday Rest Friday Shoulders Shoulder Press: 4 sets of 10 reps Pull-Ups: 3 sets of 5-10 reps Dumbbell Lateral Raises: 3 sets of 10 reps Dumbbell Forward Raises: 3 sets of 10 reps Saturday Rest Sunday Rest Shoulder Press Sit on an adjustable bench set near vertical. Start with a dumbbell against each of your shoulders and your elbows pointed down. Take a deep breath and push the dumbbells up until your arms are fully extended. Pause and lower. Pull-Ups Grip a pull-up bar with your hands shoulder-width apart and palms facing away from you. Pull yourself up until your chin reaches the bar. Pause and lower. Dumbbell Lateral Raises Hold a dumbbell in each hand and stand with them next to your sides. Raise the dumbbells until your arms are parallel to the ground and palms are facing the floor. Pause for a second and lower. Dumbbell Forward Raises Stand with a dumbbell in each hand by your sides. Raise the dumbbells forward until your arms are parallel to the ground. Pause for a second and lower. Dumbbell Biceps Curls Stand with a dumbbell in each hand. Curl both dumbbells to your shoulders and pause for a second. Slowly lower the dumbbells to the starting position. Chin-Ups Hold a chin-up bar with your hands shoulder-width apart and your palms facing you. Pull yourself up until your chin reaches the bar. Pause for a second a lower. Dumbbell Wrist Extensions Stand with a dumbbell in one hand and your palm facing behind you. Fully extend your wrist and raise the dumbbell. Pause for a second and lower. Dumbbell Bench Press Lie on a flat bench with a dumbbell in each hand. Push the dumbbells straight up until your arms are fully extended. Pause for a second and lower. Narrow-Grip Bench Press Lie on a bench and hold a barbell with your hands narrower than shoulder-width apart. Push the bar straight until your arms are fully extended. Pause for a second and lower.