Main:
Standing BB Strict Press
5 @ 65%
5 @ 75%
Max @ 85%

Accessory:
Landmine Lunges 3 x 15
Sinle DB Cleavage Cutter 3 x 20
Straight Arm Lat. Pulldown 3 x 15
Tricep Extension Single DB 3 x 12
DB Curl 3 x 12
Alt. DB Jack Knives 3 x 12

Main Movement:
Barbell Bench Press
3 @ 70%
3 @ 80%
Max @ 90% (Goal is more than 3 reps.)

Accessory:
Landmine Lunges 3 x 12
Lat. Pulldown 3 x 15
Bulletproof Shoulder Complex 3 x 10
Superset:
Dip
DB Curl (Supinated)
3 x 10
Calf Raises
3 x Max

Main Progressive Overload Movement

Deadlift
3 @ 70%
3 @ 80%
Max Unbroken Reps. @ 90% (goal is more than 3)

Accessory movements:
Incline Bench Press 3 x 12
Chin Up (weighted) 4 x 4-6
L-Sit Press (Z-Press) 3 x 10
Superset: Reverse Curls into Tricep Dips 5 x 10
BB Sit Up 4 x 10