Strength

Bench press

Strength: 6 sets of 3 reps
Hypertrophy: 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
DB bench
Single arm rows

workout

DB Haven
16 min EMOM

1: DB push press (30 sec)
2: DB deveil press(30 sec)
3: Farmers carry
4: Rest