04
16
2022

PUSH SESSION 2

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
(WEDNESDAY)

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POSTERIOR CALVES

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1. STANDING SINGLE LEG BENT KNEE SMITH MACHINE
CALF RAISE
use a slant board or elevated toes surface
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

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1. SEATED CABLE LATERAL RAISE
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
2. SEATED DB LATERAL RAISE
3 sets : 20-20-20 + last set 1.5 times your raising
weight for 20 and do forced negatives lowering from the top position

3. SEATED SMITH MACHINE
 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

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