Day Workout Monday Dumbbell bench press 4x10 Push-ups 3 x 20 (or until failure) Dips 3 x 10 (or until failure) Plank 3 x 30 seconds (with arms straight) Tuesday Rest Wednesday Incline dumbbell press 4x10 Staggered push-ups 3 x 10 each side (or until failure) Dips 3 x 10 (or until failure) Wide push-ups 3x 20 (or until failure) Thursday Rest Friday Dumbbell bench press 4x10 Push-ups 3 x 20 (or until failure) Dips 3 x 10 (or until failure) Plank 3 x 30 seconds (with arms straight) Saturday Rest Sunday Rest