04
01
2022

PUSH SESSION 2

By Adam 0

PUSH SESSION
SHOULDERS | LOWER CHEST
MED. & LATERAL TRICEPS | CALVES
(WEDNESDAY)

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PRE-HAB/ACTIVATION/MOBILITY
SHOULDER OPENERS
THORACIC SPINAL MOBILITY
LAT STRETCH/MOBILITY
BLACKBURNS
SCAPULAR WALL SLIDES
CABLE FACE PULLS
SHOULDER INTERNAL/EXTERNAL ROTATORS
 ______________________________________
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CALVES

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1. SPLIT STANCE LEG PRESS 
CALF RAISE
close split stance with bottom leg doing the work
and top leg for stability. keep a slight bend in the knee.
3 sets : 8 to 12
* match sides for reps

 

2. STANDING SMITH MACHINE TIB RAISE
db is held between feet and heels on edge of bench.
pull toes to shins.
3 sets : 15 to 20

 

superset with

 

 DONKEY RAISE
leg stiff and ass back to keep it on the top end of the rep
only with the gastroc. you’ll have a crazy stretch on this
one the entire rep when you do it right. 
3 sets : failure

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1. SEATED OR STANDING MACHINE LATERAL RAISE
3 sets : 15 to 25 + last set drop 10 to 15

2. SEATED CABLE CROSSOVER REAR DELT FLY
set cables at shoulder height and cross them over. use a cable strap
or the bar cable for grip. grip will be neutral with palms down.
if you run a high to low movement pattern, you can access more
shoulder extension for more rear delt contraction.
3 sets : 10 to 15 + last set drop to bent fwd db rear delt fly
from the seated position 10 to 15 reps
3. HIGH INCLINE BB SHOULDER PRESS
set bench at 60-70 degrees and use a slightly wider than
shoulder width grip.
4 sets : 10 to 15 

4. BODYWEIGHT DIPS
tuck knees up to your torso in front of you and
lay your chest forward over the movement to keep the
chest in the movement. use assisted dip if needed.
4 sets : failure

5. INCLINE CHEST SUPPORTED HIGH TO LOW
CABLE CHEST FLY
set bench incline at 45 degrees facing the cable machine. use
d grip handles or wrist cuffs as you do a high to low fly.
3 sets : 10 to 15


superset with

 

PUSH UP OFF BENCH WITH TURN INTO
EACH SIDE 
outside shoulder width grip on edge of flat bench, and you”ll
rotate into the side as you push up to nail the chest. do one side
and then the other with rotations. train the weak side then
match reps on the other.
3 sets : failure

6. REVERSE D GRIP CABLE TRI PRESSDOWN
use 2 longer d grip handles with a reverse grip position
3 sets : 10 to 15

superset with

DIAMOND TRICEP PUSH UP
if you can’t do these at all, try them first and superset
the other exercise behind this one.
3 sets : failure

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