Back when I was really focussed on still building size my push day work-out used to be:
OHP 5 x 3
Bench Press 5 x 3
DB OHP 3 x 10-15
DB Incline bench 3 x 10-15
Tricep push downs 5 x 10-20
Front raises 3 x 10-15
Fly variation 3 x 10-15
For conditioning I’d either run some half mile intervals or do what I like to call an ‘angle grinder’ Ie: start by db ohping for 15 reps then drop it down angle on adjustable bench and blast another set of 15 and so on till i get down to flat bench.
In the future I might go back to bbing and I’m thinking I might do something like:
Monday:Squats, example: 3 x 5, 3 x 7, 3 x 10, 20+ to failure, then 5 sets of ham curls and 5 sets of glute bridges to finish.
Thursday: Bench Press