PUSH

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 DB LATERAL RAISE TO
SWING RAISE MECHANICAL DROSET
reps are rx’d on the lateral raise, then transition to the
swing raise to fatigue
3 sets : 20-15-12 + swing raise reps every set

 

2. LYING BACK SUPPORTED CABLE FACE PULL
high cable with rope attachment and lying on flat
bench for support. pronated grip on rope.
driving out to the sides on the shoulder as a pendulum.
3 sets : 10 to 15 + last set rest pause 5 to 8

3. SEATED SINGLE ARM DB SHOULDER PRESS
one arm at a time with pronated grip
4 sets : 20-15-12-10

superset with

SEATED SINGLE ARM DB SHRUG
4 sets : 15-12-10-10

4. LOW INCLINE BB BENCH PRESS
set bench at 15 to 30 degrees
4 sets : 20-10-8-8 + drop 8

 

5. SEATED CABLE CROSSOVER
PULLBACK TO Y POSITION
cables crossed and pulling back to the y position
3 sets : 15-15-15

 

6. STANDING DB OVERHEAD TRI EXTENSION
BEHIND THE HEAD
hands locked on db handle focusing on a deep stretch position.
works good if you can lean back against something for support.
3 sets : 12-10-8

superset withSPHINX PUSH UP TRI EXTENSION
done from elbows on floor then into tricep extension.
gonna be pretty hard fyi.
3 sets : failure