05
13
2022

PUSH

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 DB CALF RAISE
use a slant board or elevated toes surface and a rack post
to balance and stabilize you so you can beat this one up.
3 sets : 10-10-10 + some forced reps on the last set

 

2. SEATED DB IN FEET TIB RAISE
heels on edge of bench with db held between feet
3 sets : 15 to 20
* i just ordered a tib bar so look into those if you’re
a go getter.

 

superset with

 

 SINGLE LEG 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. SIDE LYING INCLINE DB LATERAL RAISE
side lying on a 45 degree bench incline and raised off the hip
2 sets : 10 to 15

STANDING DB LATERAL RAISE
2 sets : 15-15 + rest pause 8

 

2. REVERSE PEC DECK FLY
3 sets : 20-15-12 + drop 10
3. INCLINE DB NEUTRAL GRIP PRESS WITH
END RANGE SHOULDER ADDUCTION
set bench incline to 15 degrees and press in neutral until
you near the top, where you’ll pull together like a fly.
4 sets : 10 to 15

4. SEATED SNATCH GRIP BB SHOULDER
PRESS BEHIND THE HEAD
seated with no back support and wide pronated grip
3 sets : 15-15-15

 

5. PIKE PUSH UP
feet elevated and holding pike position as you
do a push up. this is like a shoulder press with
the handstand push up element on there. don’t
be surprised if this one ruins you or you cant do it.
3 sets : failure

 

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 : 10-10-10superset withDIPS WITH FEET ELEVATED ON BENCH 
works best off a dip setup on a rack in a lower position
with a bench out in front of you to lay your legs on. the
nasty part here is if you can max out your elbow extension
on the tricep and pull your hips up into a full extension,
this will hammer the triceps pretty uniquely.
3 sets : failure

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