Upper Push

Barbell Bench Press
135x8
185x8
185x8
185x8
185x8

Shoulder Press - 3x5.....135

Cable Fly - 35x10, 40x10, 10, 10
Cable Bench Press - 35x10, 40x10, 10, 10

Single Arm Bench Press - 3x12.....50

Close Grip Handle Pushups - 3x15

Plate Squeeze twist - 3x8......5s

Single Arm Pushdown - 20x12, 25x12, 25x12

Upper Push

DB Shoulder Press
50sx6
60sx6
70sx6
70sx6

Wide Hammer Strength Bench Press
180x8
270x8
270x8
270x8

Cable Crossover with hold
32.5x10
35x10
37.5x10
37.5x10

Handstand Pushups - 10, 8, 8
Pushups off knuckles - 3x12

Incline Neutral Bench Press - 3x10.....50s

Overhead Rope Extension - 3x15.....52.5

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

DB Shoulder Press - 4x8......60s

Cable Fly - 4x10.....35
Cable Bench Press - 4x10......35

Handle Pushups - 15, 15, 12

Incline Neutral DB Bench Press - 50sx10, 8, 7
Pushdown - 52.5x12, 10, 10

The 100s I got without a handoff, surprised me a bit as I hadn't even gotten 6 with a handoff, not bad.

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

DB Shoulder Press
50sx6
60sx6
65sx6
70sx6

HS Wide Bench Press
180x8
270x8
290x8
290x8

Superset
DB incline Flies - 4x10.....45s
DB Incline Bench Press - 4x10......45s

Pushup complex (2 diamond pushups, 2 regular, 2 L, 2 L, 2 5 second iso holds)....did 4 sets

Plate Squeeze with twist - 4x8.....5s

Superset
Overhead Rope Extension - 4x10.....47.5
Rope Pushdown - 4x10.....47.5

Push

Worked out with Simona today.

Bench Press - 4x10......165

Supersets
Cable Fly (low to high) - 3x10....22.5
Incline DB Bench Press - 3x10......50s

DB Skullcrusher - 3x10....35s
Rope Pushdown - 3x10....42.5

5 Style Pushup - 3 sets of 2 cycles

Standing Arnold Press
25sx10
25sx8
25sx8
25sx8

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

Ryan's day

A1) Flat DB or BB Bench Press - 155x12, 10, 8, 6
A2) Push-ups - 4 sets to failure (12, 10, 8, 8)

** Try to maintain initial weight used during bench press as best as you can

B1) Incline Bench Press - 4x10, 1 Rest-Pause on last set, all sets with 95
B2) Incline DB Fly - 4x10, all sets with 30s Run the rack on last set

Rest-pause set - go to failure, rack the weight for 20 seconds, go to failure again. Follow up with drop set as mentioned above

C1) FST-7 on Shoulder Press of your choice (with 30s and 35s)

** 7 sets of 10 reps with 30-45 seconds rest between sets - Drop of 30% on last set to failure

D1) DB Lateral Raise - 4x15, run the rack on last set
D2) Rear Delt Fly - 4x15, run the rack on last set

E1) Skullcrusher - 4x12, Intraset stretching on last set
E2) Tricep Extension - 4x12, Rest-pause on last set, followed by drop of 30% to failure (same as last set for B1)

** Intraset stretching - Complete a regularly prescribed set to muscle failure. Once you're done with that set, allow the weight you're lifting to put the muscle on stretch aka hold the skullcrusher at the bottom of the movement.
Once you've let the muscle stretch under load for 30 seconds, strip a considerable amount of weight and perform another set to failure. After you hit failure, stretch again for 30 seconds.

E1) Tabata Machine Bench Press for 8 rounds!

Push

Finally, my day, time to watch everyone suffer, after having done the workout myself of course.

Push Press
135x3
155x3
185x3
195x2
185x3

Handstand Pushups x 10, 10, 8, 6

Superset
Bench Press - 5x15.....135
Lying Plate Squeeze - 5x8 with 10s

Triset
Neutral DB Bench Press - 45sx12, 50sx12, 10, 10
Overhead Rope Extension - 37..5x12, 42.5x10, 10, 10
Rope Pushdown - 37.5x12, 42.5x10, 10, 10

5 style Pushup (diamond + Regular + L + L + 5 second isometric hold = 1 rep)
1 set of 20 reps

Got good praise for this workout, it was fun but challenging.

Push

Christian is the only one who wanted to be in the pictures, but this was a Brett day.

Triset
Bench Press with very slow negative - 155x6, 6, 5, 175x5, 6
Clap Pushups - 5x8, 8, 6, 6, 6
Lying med Ball throw - 5x15.....20

Triset
DB Shoulder Press - 4x8.....45s
Steep Incline Bench Press - 45sx8, 7, 6, 5
Incline Bench Press - 45sx8, 6, 5, 3

Triset
Skullcrusher - 45x8, 55x8, 8, 8, 8
Close Grip Bench - 135x6, 155x5, 5, 5, 4
Skullcrusher - 45x8, 55x6, 6, 6, 4

Superset
DB Flies - 1 1/2 reps - 4x12....20s
Incline Cable Bench - 4x12.....22.5

Good burner, one of my more favourite chest days!

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
70sx6
80sx6
90sx6
100sx4

Incline Bench Press - 140x10, 8, 8

Superset
Cable Fly with hold - 3x10....22.5
Cable Bench Press - 3x10.....22.5

Machine Lateral Raise - 3x15.....80

Close Grip Pushups - 3x13

Lying Bicep Curl with hold - 4x10.....42.5

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
warm up
135x3
135x1
185x3
205x2
work sets
225x2
225x2
225x1

Handstand Pushups - 8, 8, 7

Single Arm Incline Bench Press
50x12
50x10
50x10

Superset
Cable Fly - 3x10.....30
Cable Bench Press - 3x10.....30

Close Grip Pushups - 3x12

DB Curls - 3x12....25s

Bench + Push

Bench Press
warmup
135x5
135x2
185x3
205x2
225x1
work sets
235x3
235x3
235x3
235x2
235x2

Incline Bench Press - 3x6......165

Superset
DB Shoulder Press - 55sx8, 7, 7
Seated Lat Raise - 3x10.....15s

Incline Neutral DB Bench - 70sx6, 6, 5

Handle Pushups - 15, 15, 13

Bench + Push

Bench Press
warmup
135x5
135x2
185x3
205x2
225x1
work sets
235x3
235x3
235x3
235x2
235x2

Incline Bench Press - 3x6....155

Superset
DB Shoulder Press - 55sx8, 6, 6
Seated Lateral Raises - 3x10.....15s

Machine Incline Neutral Bench
120x6
135x6
150x6

Handle Pushups - 15, 15, 12

Very happy with bench press today!

Bench + Push

Time to finally increase this one

bench press
warmup
135x5
135x2
185x3
205x2
225x1
work sets
235x3
235x2
235x2
235x2
235x2

Incline Bench Press - 3x6......145

Superset
DB Shoulder Press - 3x8.....50s
Seated Lateral Raise - 3x10.....15s

Incline Neutral Bench Press
70sx6
70sx5
70sx5

Handle Pushups - 15, 12, 11

about expected, good workout!

Upper Body

Wide Hammer Strength Bench Press
warmup
90x8
180x8
230x8
work sets
270x10
270x8
drop set (270x8, 180x7, 90x8)

Cable Row
30x10
32x10
32x10
drop set (32x10, 28x6, 24x6)

Superset
Pushdown - 20x12x 22x12, 24x12
Close Pushups - 12, 10, 8

DB Curl - 3x8....22.5s
Hammer Curls - 22.5sx8, 6, 6

Barbell Holds - 225.....3x max time

Good workout, good pump.