Day Workout Monday Incline bench cable fly 4x12 Dips 3x10 Clapping push-ups 3x15 Wide push-ups 3x20 Tuesday Bench press 4x5 Incline dumbbell press 3x8 Standing one-arm landmine press 3x12 Weighted push-ups 3x10 Wednesday Rest Thursday Incline bench cable fly 4x12 Dips 3x10 Clapping push-ups 3x15 Wide push-ups 3x20 Friday Bench press 4x5 Incline dumbbell press 3x8 Standing one-arm landmine press 3x12 Weighted push-ups 3x10 Saturday Rest Sunday Rest