Day Workout Monday Dumbbell Bench Press* 5 sets 10-12 reps per set Push-Ups 2 sets As many reps as you can Pull-Ups 2 sets As many reps as you can Tuesday Rest Wednesday Dumbbell Shoulder Press* 3-4 sets 8-12 reps Dumbbell Biceps Curl 3-4 sets 8-12 reps Wrist Curls 3-4 sets 10-15 reps Thursday Rest Friday Bench Press* 3-5 sets 5-10 reps Triceps Dips 2 sets As many reps as you can Wide Push-Ups 2 sets As many reps as you can Saturday Rest Sunday Rest * You should have a spotter for these exercises