Tuesday: Arms Complete the designated sets and reps for each exercise before advancing. Take your time, and focus on your form. Be sure to challenge yourself with the weight. Push-Up: four sets of eight reps Dumbbell Bench Press: three sets of 12 reps Renegade Row: three sets of 10 reps Bicep Curl and Overhead Press: four sets of 12 reps Image Source: POPSUGAR Photography / Matthew Kelly