Strength (push-pull - hypertrophy focus)

A) 4 working sets
Barbell bench press
12-10-8-6 reps (moderate to heavy, add weight each set)
3/3 mixed grip pull ups after each set

B) 4 working sets
8-10 chest supported dumbbell row
16-20 alternating kettlebell press

C) 3 sets
10-12 dumbbell spider curls
15-20 banded tricep push downs
10-12 lean away dumbbell lateral raises/side