Push A (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 4x10-12
Rope Pushdowns (circuit machine): 4x10-12
Flys 3 x 12-15
Dips 3 sets bodyweight x 12
Overhead Dumbbell...