PUSH 2

WARM UP MENU :

BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15

DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 20-20

CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20

STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10

SESSION :

 

1. CHEST SUPPORTED DB REAR DELT RAISE
WITH BENCH ANGLE CHANGES
do the rx reps at each angle then immediately change
bench and go again.
1. bench at 45 degrees
2. bench at 30 degrees
3. bench at 15 degrees
2-3 giant  sets : 10 to 15 in each position
*you can adjust the weight or drop weight to
dial in your lift here

2. HIGH INLCINE DB AROUND THE WORLDS TO
BAND PULL APARTS
set bench incline steep to 60 degrees and do the
butterfly raise in this position emphasizing more
rear delt end of the rotations.
then go right to a band pull apart to basically failure
3 sets : 10 to 15 | fatigue

3. SEATED DB ARNOLD PRESS WITH PALMS
TOGETHER  INTERNAL ROTATION
this is the Arnold press that goes from normal press
to a rotation but only rotate in to where palms face each other.
the rest is sort of a waste.
3 sets : fatigue | 8-8-8 + drop 8 on straight up shoulder press

4. INCLINE DB BENCH PRESS
set bench to 15 degrees
3 sets : 10 to 15
1 set : 6 to 8

 

5. SEATED SINGLE ARM PEC DECK
UPPER CHEST FLY
setup so when you’re seated, your line of force
comes across the upper chest ( clavicular head )
pull across the chest bc you can due to unilateral
setup.
3 sets : 15-12-10

 

6. SEATED DB FRENCH PRESS OVERHEAD
palms together on one db and overhead extend. make sure
you keep shoulders back and hit full arm extension,
3 sets : 10 to 15

compound set with

 

LYING DB SKULL CRUSHER
neutral grip position and hinge hard
across the elbow.

3 sets : 8-8-8