Pushing strength + hyperthrophy focus day

A) Barbell bench press
5x6 reps
- Use the same (heavy) weight each set
Superset with:
4x8 dumbbell meadow rows/side

B) 3 sets of
8 Filly press/side
-rest 30 sec-
12–15 banded chest fly
-rest 30 sec-
12-15 dips on bench
-rest 2-3 mins-

C) Core work
2-3 sets
10 kettlebell teapots/side
20 russian twists