Day Workout Monday Bench Press* 5 sets 5-8 reps per set Superset 4 sets 1. Preacher Curl 8-10 reps 2. Lying Triceps Dumbbell extensions 8-10 reps Pull-Ups 3 sets As many reps as you can Tuesday Rest Wednesday MIlitary Press 3-4 sets 8-12 reps Superset 4 sets 1. Dumbbell Biceps Curl 8-12 reps 2. Cable Triceps Push-Downs 8-12 reps Push-Ups 3 sets As many reps as you can Thursday Rest Friday Bent-Over Rows 5 sets 5-8 reps Superset 3 sets 1. Triceps Dips 10 reps 2. Chin-Ups 10 reps Shoulder Press 3 sets 10-12 reps Saturday Rest Sunday Rest * You should have a spotter for these exercises