PUSH SESSION 2
PUSH SESSION
SHOULDERS | LOWER CHEST
MED. & LATERAL TRICEPS | CALVES
(WEDNESDAY)
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POSTERIOR CALVES
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CALF RAISE
and toes elevated. high bar squat loaded for
resistance.
3 sets : 8 to 12
* match sides for reps
2. STANDING SINGLE LEG TIB RAISE
heels elevated
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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MECHANICAL DROPSET
done single arm at a time, you’ll lean away from the
raising arm to make it harder to do the raise.
take the rx reps then mechanically change body
to lean at the raise making it much easier.
3 sets : 10/10 – 10/10 – 10/10
MECHANCICAL DROPSET
set cables a just below shoulder height in seated position
and cross cables with no attachments to access a neutral grip.
once you hit the rx reps on that, just let your pull back drop down
lower to gain more shoulder extension.
3 sets : 10 to 15 then add the lower angle in to failure
set bench at 60-70 degrees and use a slightly wider than
shoulder width grip.
4 sets : 12-10-8- ( 6-4-2 cluster set)
superset with
UPRIGHT SHRUG
all you do here is drop the weight and from the
top position of the press, shrug your shoulders
upwards.
4 sets : 10 to 15
4. SMITH MACHINE DECLINE BENCH PRESS
just outside shoulder width pronated grip
4 sets : 10-10-10-10
5. INCLINE PUSH UP OFF FLAT BENCH
WITH ROTATION INTO THE PRESS
hands on outside shoulder width. as you push
up, you rotate into the dominant pushing side.
work one side fully, then the other.
3 sets : failure
*match sides for reps
6. SINGLE ARM CABLE TRI PRESSDOWN
no attachments. grab the cable. imagine it like
one half of a rope pressdown with more ability
to get into the tricep extended position.
3 sets : 15 to 20
superset with
BENCH TRICEP DIP
hands behind you on bench and purely focusing on
extension of the triceps.
3 sets : failure