PUSH SESSION

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. SEATED SINGLE ARM CABLE REAR DELT PULL
seated and cross body to cable with no attachments. set the cable so its
a bit above head height in seated position. pull across your body
into the rear delt.
3 sets : 15 to 20

2. KNEELING INCLINE CHEST SUPPORTED EZ BAR
PULLBACKS | SEATED INCLINE 
DB ARNOLD PRESS 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 position doing only the rotational
portion of an arnold press – no press.
3 sets : 10 to 15 | 8 to 12

3. SEATED DB SHOULDER PRESS
take the press to the rx range – then you hold the top
position and shrug upwards with scapular elevation.
4 sets : 12-10-8-6 + long rest pause (30 seconds) then
use same 6 rep weight with 3 second negatives, 1 second pause, then
explosive positives

superset with

STANDING DB SHRUG
let the t spine go into flexion in the bottom to
create more of a stretch position.
4 sets : 10-10-10-10

4. LOW INCLINE DB NEUTRAL GRIP BENCH
PRESS
set incline at 15 degrees and press with palms facing each other
3 sets : 10 to 15

 

5. SEATED PEC DECK FLY  | SQUEEZE PRESS
setup so when you’re seated, your line of force
comes across the upper chest ( clavicular head )
lean fwd slightly into the movement also. after you
hit the rx on the fly, stand up a bit holding a squeeze
fly and press against that isometric (from the lower chest )
3 sets : 10 to 15 | squeeze press failure

 

6. SEATED V GRIP OVERHEAD TRI
EXTENSION
cable extension behind the head to
overhead position.
3 sets : 8-8-8

compound set with

 

HANDS WEDGED CLOSE GRIP PUSH UP
elevate the bottom heel side of your hands just
like you’d elevate your heels for squatting.
use weight plates or wedges.
3 sets : failure