PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
(WEDNESDAY)
———————————–
POSTERIOR CALVES
—————————–
3 sets : 15-12-10
2. STANDING TIB RAISE FROM RAMP
OR ELEVATED POSITION
toes to shins in dorsiflexion
3 sets : 10 to 15
3. SINGLE LEG DONKEY RAISE
keep locked in on the stretch position,
bc a stretched muscle under tension is
a recruited muscle for growth.
3 sets : 10 to 15
___________________________________________________________
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. INCLINE CHEST SUPPORTED CABLE CROSSOVER REAR DELT FLY
set bent at 45 degrees and chest supported facing the cables. this will be like a
reverse pec deck fly, but with the free motion to pull back and down a bit
more to follow the rear delt contraction better.
bench and go again. cables crossed with no attachments.
3 sets : 15 to 20
PULLBACKS | SEATED INCLINE CHEST SUPPORTED
DB SHOULDER EXTERNAL ROTATIONS
set bench incline steep to 60 degrees and do the
pullbacks with just outside shoulder width grip (pronated or
supinated based on your connection) take that to the rx and
then drop to a seated chest supported position with db’s held
in supinated grip. motion will look like a db curl in partial contraction
while rotating the shoulders open.
3 sets : 10 to 25 | 8 to 12
3. SEATED PLATE LOADED MACHINE
SHOULDER PRESS | VERTICAL SHRUG
take the press to the rx range – then you hold the top
position and shrug upwards with scapular elevation.
4 sets :8-8-8-8 + drop 8 | 5 to 8
4. INCLINE NEUTRAL GRIP DB FLY/PRESS HYBRID
find a happy blend between a tight press and a wide
fly where you feel powerful but are getting a nasty stretch
in the bottom end ( on the chest not the delt) this will
have a slight arcing motion up and together into the top.
3 sets : 15-12-10 + drop 10
5. SEATED PEC DECK FLY LEANING FWD WITH
GRIP LINED UP ACROSS UPPER CHEST
setup so when you’re seated, your line of force
comes across the upper chest ( clavicular head )
lean fwd slightly into the movement also.
3 sets : 15 to 20
EXTENSION
keep shoulder back and stretch the tricep hard
in the bottom. elbow is the hinge.
3 sets : 10 to 15
*do both sides
compound set with
SINGLE DB OVERHEAD TRI
EXTENSION WITH PALMS LOCKED
lock hands in on the handle and lower deep
with shoulders pushed back. this is gonna
beat you up behind that other move.
3 sets : 8-8-8