Upper Push

Military Press
95x5
115x5
135x5
135x5
135x4

Decline Bench Press
185x8
205x8
205x7
205x7

Cable Fly - 3x10.....37.5
Clap Pushups off step - 10, 8, 6

Dips - 21s for 3 sets

Pushdown - 4x15.....62.5

Upper Push

Decline Bench Press
135x5
185x5
225x3
245x3
255x3
225x5

Handstand Pushups - 8, 7, 7, 7

Superset
DB Incline Fly - 4x10.....40s
DB Incline Bench Press - 4x10....40s

HS Bench Press - 3x8....140

Dips, 21 style.....3 sets with 6

R-Band Pushdown - 4x30 seconds.....35, 28, 28, 28

Upper Push

Decided to slightly tweak my program, was also fighting a bug the last few days so working out wasn't at the top of my agenda.

Rack Bench Press
135x5
185x5
225x3
255x3
265x3
275x3

Handstand Pushups - 8, 6, 6, 6

Cable Crossover with hold - 4x10.....37.5

Incline DB Bench Press - 21s - 3 sets with 45s

Dips - 21 style (first set with 5, second and third with 6)

Machine Skullcrusher drop set
90x12, 105x12, 12
75x12, 105x8, 8

Push

The managers day.

A1) BB or DB Neutral Chest Press (80% 1 RMax) 3reps x 10 sets
Drop to 50% and finish with AMRAP

Cable Fly or DB fly Bench
B1) Incline (80% 1 RMax) 3reps x 7 sets
B2) Decline (80% 1 RMax) 3reps x 7 sets
B3) Neutral (80% 1 RMax) 3reps x 7 sets

C1) Barbell Shoulder Press (60% 1 RMax) 5reps x 6 sets
C2) Incline shoulder press (60% 1 RMax) 5reps x 6 sets

D1) Tricep Dips (BW/Weighted) 10 reps x 3sets
Drop weight and finish with AMRAP or use assistance to complete

D2) Incline Close Grip push up – bench bar whatever (BW/Weighted?) 10 reps x 3sets

E1) Dumbbell pullover (80% 1 RMax) 3reps x 3 sets
E2) Burpee High Fives (find someone and high 5 every time. If you do not complete the high 5. It doesn't count. If no one is there use your imagination.) 10 reps x 3 sets

Push

Trisets
Reverse Grip Pushups off bar - 30, 25, 20, 15, 10, 10
Incline Bench Press - 3x12....95, 50sx10, 8, 8
Plate Squeeze with rotation - 5s for 5 reps per side (6 sets)

Upright Row - 5x15.....65
Neutral Shoulder Press - 30sx12, 35sx10, 10, 10, 10
Telle-Lateral Raise - 5x8....15s

Dips - 4x15
Standing French Press - 50x10, 6, 6, 6
California Press - 45x10, 10, 8, 8

1 minute of sally up challenge with pushups - 3 sets
Iron Cross - 3x8....10s
Skullcrushers - 3x12.....20s

Oddly fun!

Push

Workout designed by Will, looks like a very high volume one

Superset
Bench Press - 5x6......185
Pushups - 12, 8, 8, 8, 8
Elevated Pushups - 8, 6, 6, 4, 3
Standing Plate Squeeze - 5x20.....5s

In as few sets as possible
Machine Shoulder Press (at various weights) - 100 reps

Cable Fly - 17.5 for 100 reps

Rope Pushdown - 27.5 for 100 reps

3 rounds, 1 minute each, as many reps as possible.
Skullcrushers - 30
Band Pushdowns - red band
Bench Dips

Tabata Bench Press - 45 lbs

Quite the burner, the first part got hard fast, the 100s portion was just going as it as best as I could.  The 9 total minutes of triceps was killer, they simply ran out of steam.  Tabata bench was amusing considering how hard an empty bar was.

Push

My adductors and glutes are a little sore, my quads are destroyed, on to push, courtesy of James.

Bench Press
135x5
185x8
185x8
185x7
185x5

Superset
Cable Crossover - 27.5x10, 10, 10, 10
Cable Crossover - 17.5x12, 22.5x10, 10, 10

Incline DB Fly - 30sx10, 10, 40sx10, 10
Incline DB Bench Press - 30sx10, 10, 40sx10, 10

Arnold Press - 25sx8, 35sx8, 6, 5
Reverse Fly - 20sx10, 10, 10, 10

Upright Row - 4x8....50
Lateral Raise - 4x10.....20s

DB Skullcrusher - 25sx10, 10, 8, 8
Bench Dips - 4x10, 10, 8, 8

100 Pushups in as few sets as possible

Chest and tricep cramps the rest of the day, holy shit!

Upper Push

DB Bench Press
65sx6
75sx6
85sx6
95sx6

Incline Bench Press - 3x10.....135

Superset
Cable Fly - 18x10, 8, 6
Pushups - 10, 8, 6

Machine Lat Raise
75x15
80x15
80x15

Dips - 3x17

Lying Cable Curl with hold at peak contraction, 3x10...forget weights

Upper Push

Pause Bench Press
warmup
135x3
135x1
185x3
205x2
work sets - 3x2.....220

Incline DB Bench Press
70sx10
70sx10
70sx8

Supserset
Cable Flies - 3x10.....27.5
Cable Bench Press - 3x10.....27.5

Cable Shoulder Press - 3x15......12

Dips - 3x16

DB Preacher Curl - 3x12.....22.5s

Bench + Push

Sick workout day, of course on a bench day, so I was nervous going in.

Bench Press
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x2
230x1

DB Bench Press
80sx6
90sx6
90sx5

DB Military Press - 40sx8, 8, 7
DB Push Press - 40s8, 6, 7

Weighted Dips - 3x6....45

Machine Fly - 3x15.....195

The rest of the routine went really well, but the strength portion with bench was a disaster, only did 4 sets and it was the worst yet.  I did have a bad stomach cramp and didn't eat well that weekend, I hope to make up for it next time it comes around.

Upper Body

Single Arm Bench Press - 3x12.....55

Cable Row - 3x12.....30

Dips - 3x17

Reverse Machine Fly - 3x12.....135

Superset
Reverse Grip Pushdown - 52.5x10, 8, 8
Pushdown - 52.5x8, 6, 6

Superset
DB Rotating Curls - 30sx8, 8, 8
DB Rotating Curls - 20sx8, 6, 6

Upper Body

DB Military Press
35sx12
40sx12
40sx10

Pulldown - 3x12.....140

10-9-8-7-6-5-4-3-2-1 reps for time
Dips
TRX Rows
(forgot to write down time)

Alternate Sets
Machine Pushdown - 3x12...165
Preacher Curl - 3x12.....80

Upper Body

Incline Bench Press
135x12
135x12
135x9

Wide Pullups - 3x12

Dips - 3x15

Band Pull Apart - 3x15

Alternate Sets
DB Skull Crushers - 30sx11
Cable Curl - 10x1

End of workout got cut short due to work thing.

Upper Body

Handstand Pushups - 12, 10, 10

Neutral Pulldown - 3x12.....120

For time

10 Wide Dips

6 Chinups

Time: 5:35

Alternate Sets

Machine Pushdown - 3x12....165

Preacher Curl - 3x12....75

Upper Body

DB Shoulder Press - 3x12....50s

Wide Pulldown - 3x12......30

For time
30 Wide Pullups
50 Dips
Time: 6:26

Alternate Sets
DB Skullcrushers - 3x12....25s
KB Hammer Curls - 3x12....20s

Upper Body

Incline Bench Press - 3x12......135

Cable Row - 3x12.......30

3 Rounds, rest as needed between rounds
12 Wide Pullups
15 Dips

Overhead Rope extension - 3x12.....55
DB Rotating Curl - 3x12.....30s

The second and third round of pullups were broken, none of the dip sets were.

Upper Body

Shoulder Press - 3x12.....95

Kneeling Pulldown - 3x12......26

5 Rounds for time
10 Wide Dips
6 Wide Pullups
Time: 5:48

Alternate Sets
TRX Bicep Curl - 3x12
TRX Tri Extension - 3x12

Quite the pump from this workout.

Upper Body

DB Bench Press
65sx12
75sx12
80sx10

Single Arm Cable Row
32.5x12
37.5x12
42.5x12

Dips - 3x18

Face Pull
52.5x12
65x12
65x12

Alternate Sets
Pushdown - 3x12....65
Neutral Cable Curl - 3x12....42.5

Upper Body

Cable Bench Press
22x12
26x12
30x12

Kneeling Pulldown
28x10
26x12
26x12

Dips - 3x15

Band Pull Apart - 3x12

Alternate Sets
Overhead Rope Extension - 3x12....52.5
Cable Curl - 3x12....10

Upper Body

AMRAP in 12 Minutes
10 Ring Dips
8 Chinups
7 rounds plus 3 Chinups

Alternate Sets
Machine Pushdown - 3x12.....150
Preacher Curl - 3x12.....80

Fun little upper circuit as I was low on time again.  I didn't finish a whole 8 rounds, but it does total 80 ring dips and 59 chinups.