Push:
Bench Press (ALTERNATE WITH CLOSE GRIP FOR TRICEP EMPHASIS)
Incline Bench Press
Incline dumbell flyes
Flat dumbell flyes
standing military press
(tricep workout)
(tricep workout)

Pull:
TBAR row
Lat Pulldown
Close Grip Lat Pulldown
shrugs
Pullups
squat
deadlift
(bicep workout)
(bicep workout)

2 days workout plan , doing this 2 times per week = 4 day/week workout