PUSH SESSION 2
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
(WEDNESDAY)
———————————–
POSTERIOR CALVES
—————————–
CALF RAISE
3 sets : 10-10-10 + some forced reps on the last set
* match sides for reps
2. STANDING TIB RAISE
heels elevated on slant board or another elevated surface
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
___________________________________________________________
done single arm at a time and works best with
wrist cuff, but can use a d grip handle.
3 sets : 15-12-10 + drop 10
3 sets : 20-20-20 + last set 1.5 times your raising
weight for 20 and do forced negatives lowering from the top position
SHOULDER PRESS
outside shoulder width pronated grip
4 sets : 8-8-8-8 + drop 8 + rest pause 4 superset with
UPRIGHT SHRUG
all you do here is use the top postion of the press
and shrug upwards. may need to drop weight but maybe not.
4 sets : failure ( probably 6 to 10 ish )
4. INCLINE PLATE LOADED CHEST PRESS
just outside shoulder width pronated grip
4 sets : 15-12-10-8 + drop 10
5. PIKE PUSH UP OFF PLYO BOX WITH
PUSH UP HANDLES OR DB’S ON THE FLOOR
works best if you can create a deficit position with db’s or handles.
if its too hard try pike push up off the floor. grip with be just outside
shoulder width.
3 sets : failure
superset with
LYING DB FLY FROM FLOOR POSITION
upper arms will contact the floor in bottom, so the longer you keep your arms with
a slight bend in them, the harder this one is. make sure
to squeeze hard into the top range.
3 sets : 10-10-10
6. SEATED SINGLE ARM DB
OVERHEAD TRI EXTENSION
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 : 15-12-10 + drop 10
superset with
CABLE PRESSDOWN
shoulder width neutral grip
*wrist straps work great for getting a neutral grip.
3 sets : 20-20-20