On day one from the split, you will be training your pushing muscle groups – The chest, shoulders & triceps.

Note that the workout table provides 1 exercise, plus possible substitutes for each movement (choose 1 of the two).

Exercise	Sets	Reps	Rest Times
Flat barbell bench press / Incline barbell bench press	6	Warm up: 2×10 speed reps   Working sets: 5,5,3,3	90 sec between warm-up sets, 4 minutes between 5-rep sets, 5 minutes between 3 rep sets
Weighted triceps dips/weighted close grip push-ups	3	6 reps	4 minutes
Barbell overhead press/Machine shoulder press	4	5 reps	3-4 minutes