A great first night of training Doug Hepburn style.
Push Ups - 2 sets/10 reps.
Bench Press - 135lbs/10 reps, 225lbs/10 reps.
Power Bench Press - 5 sets/1 rep/275lbs (5 minutes rest between sets).
Pump Bench Press - 6 sets/3 reps/225lbs (2 minutes rest between sets).
Stationary Bike - 5 minutes.
The program states,
Hepburn's "B Program" Similar to the "A Program," Hepburn claimed the "B Program" would produce progressive results for at least a year, or in some cases, two to three years. Hepburn also said that you'll never feel like you're struggling on the program.
That's a good thing for trainees interested in actual results. It's probably not what stimulus-addicted trainees want to hear, but that's just too bad... you'll have to deal with it if you want to reach your goals.
Considering how the program is laid out, you really can't reach an overtrained state, unless you do too many exercises, choose a starting weight that's too heavy, or deliberately avoid food and sleep.
The "B Program" is more of a pure strength and power program, with a focus on singles. Hepburn believed that single rep training led to the fastest strength gains. Like the "A Program," this plan also uses two styles of training in each workout.
Follow the program to the letter, and don't add any of your own modifications. Hepburn knew more about productive strength training than you do, so don't over-analyze the program.
Don't let your training partner sweet-talk you into adding concentration curls.