Upper body push-pull day

A) Barbell bench press - 4x8
- Build up in 3-4 sets, then complete the 4x8 with the same weight
- Go heavy! (RPE 8-9)

B) 3 sets
barbell bent over row with rope x 8-10 reps
double dumbbell shoulder press x 8-10 reps
kettlebell upright row x 10-12 reps

C) 2 sets
single arm dumbbell preacher curl x 10-15 reps
single arm dumbbell tricep kick back x 10-15 reps