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!

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

HS Incline Bench Press
90x8
140x8
140x8
140x8

Superset
Cable fly with Hold - 3x10....32.5
Cable Bench Press - 3x10....32.5

Iron Cross - 3x7....12.5s

Eccentric Skullcrusher, concentric Neutral Bench press - 3x6....40s

Lying Cable Curl - 4x12....47.5

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

Incline Machine Bench Press
90x8
140x8
160x8
160x8

Superset
Cable Fly with hold - 3x10.....30
Cable Bench press - 3x10......30

Iron Cross - 3x6.....12.5s

Neutral DB Bench Press - 50sx15, 12, 12

Cable Curl - 4x12.....37.5