Push A (3-5 reps)

5 sets of Bench Press
5 sets of Overhead Press
5 sets of Chest Dips
5 sets of Upright Rows

Rest: 2.5 minutes after each set.


Push B (8-12 reps)

3 sets of Bench Press/Dumbbell Press
3 sets of Overhead Press/Dumbbell Shoulder Press
2 sets of Incline Dumbbell Press (30 degrees)
2 sets of Incline Dumbbell Press (45 degrees)
2 sets of Incline Dumbbell Fly
3 sets of Barbell Upright Row
3 sets of T-Bar Row (non-perpendicular)
3 sets of Chest Dips
3 sets of Tricep Pushdowns
4 sets of Shrugs

Rest: 2 minutes after compound sets, 1.5 after isolation sets (Fly, Pushdowns, Shrugs).