04
22
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 DB
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 SINGLE LEG 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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WARM UP :

SIDE LYING INCLINE OVER AND BACK
DB RAISE
set bench at 45 degrees and side supported with db
in top arm. db starts behind your hips with
pinky side up. pull up and over in a high arc that finishes
in front of your hips slightly like a lateral raise. do this
over and back for 1 rep and repeat.
2 sets : 6 to 10 ish

SESSION :

1. STANDING CABLE CROSSOVER PULLBACK
set cable to shoulder height in standing position and
cross them over into wrist cuffs or straps. pull back
to a y position.
3 sets : 10 to 15 + rest pause 5 to 8 on last set

 

2. SINGLE ARM REVERSE PECK DECK FLY
if you sit sideways a tad on the seat, you can create
more torque on the negative to work the rear
delt harder.
3 sets : 10 to 15 + rest pause 5 to 8 on last setsuperset withSINGLE ARM PEC DECK FLY
3 sets : 10 to 15

3. SEATED DB SHOULDER PRESS
4 sets : 8-8-8-8 + drop 8

superset with

DB UPRIGHT SHRUG
all you do here is use the top position of the press
and shrug upwards. may need to drop weight but maybe not.
4 sets : 5 to 10ish

4. LOW INCLINE SMITH MACHINE BENCH PRESS
just outside shoulder width pronated grip
4 sets : 12-10-8-6 + drop 6

5. GUILLOTINE MACHINE CHEST PRESS
elbows actually flare out on this one to target the
clavicular head. focus on protecting the shoulder
and pressing through the chest.
3 sets : 15 to 20

superset with

BAND TRICEP PRESSDOWN
set as heavy of band as you can use on the smith
with a shoulder width overhand grip and hit full extension
into the tension. do this just like a cable pressdown.
3 sets : failure

 


6. SEATED SINGLE ARM DB
OVERHEAD TRI EXTENSION SIDE
SUPPORTED AGAINST BENCH
seated sideways with working side tight
against the backrest forcing the tricep to take all the
stretch position and making it nasty and more strict.
3 sets : 8 to 12
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