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. SEATED CABLE CROSSOVER PULLBACK TO Y
seated position with cable set at shoulder height. cross cables
and pull back into y.
3 sets : 10 to 15

KNEELING DB LATERAL RAISE
1 set : 20 to 30

 

2. SEATED SINGLE ARM CABLE CROSS BODY
REAR DELT PULL ACROSS
single arm rear delt fly that comes cross body with a high to low
path. set the cable a little higher than your head in seated position.
no attachments needed.
3 sets : 15 to 20 

HIGH INCLINE CHEST SUPPORTED DB AROUND THE 
WORLDS ( BUTTERFLY RAISE)
set incline to 60 degrees and do the butterfly raise
with more emphasis on the rear end of it.
1 set : failure ( prob use light db’s)

3. COMPOUND SET :

do one right into the other

STANDING SNATCH GRIP BB SHOULDER
PRESS BEHIND THE HEAD
set bench incline to 15 degrees and press in neutral until
you near the top, where you’ll pull together like a fly.
3 sets : 10 to 15

SEATED DB SHOULDER PRESS
using a 90 degree bench
3  sets : 8-8-8

4. DECLINE SMITH MACHINE
BENCH PRESS
use a slight decline bench position with
grip just outside shoulder width and pronated.
4 sets : 20-20-10-10

 

5. STANDING HIGH TO LOW CABLE FLY
setup so you are in chest focused dip position
but doing the cable fly. alternate each rep by crossing
over hand over hand.
3 sets :10 to 15

 

6. SEATED EZ BAR TRICEP FRENCH PRESS
inside shoulder width pronated grip lowering behind the
head and pushing up into a full extension.
3 sets : 10 to 15

superset with

DEFICIT PIKE PUSH UP
if you have 2 small plyo boxes and set
db’s on the for the grip, this one is nasty and

gives you extra range. more of a gymnastics type

move, but man does it smoke you if you can do it.
3 sets : failure