Strength (push-pull - hypertrophy focus)

A) 4 working sets

Shoulder press
12-10-8-6 reps
- Moderate to heavy weights, but doable sets
8-10 Supinated barbell bent over row
- Use the same (moderate) weight each set

B) 3 working sets

16 alternating dumbbell bench press
- Moderate/heavy
- Hold non working arm at the top position
10-12/side landmine upright row
- Moderate/heavy loads

C) 3 sets
12-15 barbell rolling skull crushers
12-15 barbell drag curls