Heres the strength/ hypertrophy sesh for the push system!!

Bench Press 5 x 5 (2-3mins rest)

Shoulder Press 5 x 5

Bench Press 5 x 10 (1-1min 30secs rest)

DB Shoulder Press 5 x 10

DB Press (Dec)

DB Press (flat)

DB Press (inc)

10 of each dec, flat, inc then repeat for 3 sets.

Lateral Raise 4 x 12

There you go, shoulders and chest strength and hypertrophy done.

OC