PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
(WEDNESDAY)
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POSTERIOR CALVES
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CALF RAISE
and top leg is for stability.
3 sets : 15-12-10
2. SEATED GLUTE BAND TIB RAISE
toes to shins in dorsiflexion using a glute band
as tension.
3 sets : 15 to 20
3. STANDING 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
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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 UNILATERAL
DB REAR DELT RAISE
set bench to 30 degrees and focus specifically
on the rear delt pulling here. don’t go too far
into the back here.
3 sets : 15-15-15 + last set rest pause then bilateral raise
PULLBACKS | CABLE CROSSOVER PULLBACKS
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
this one should be setup at the cables to roll straight into the
pullback to y position. wrist cuffs shine here on this one.
3 sets : 10 to 15 | 8 to 12
3. SEATED BB PRESS BEHIND THE HEAD
OFF THE PINS
use a snatch grip and set the safeties for the bottom of
the press where you are pain free and can comfortably
handle pressing behind the head. each rep pauses briefly
on the pins.
4 sets : 12-10-8-6 + drop 6
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. INCLINE GUILLOTINE PUSH UP OFF
BENCH WITH SIDE SPECIFIC ROTATION
this one is nasty. so you want to put hands wider
in a push up stance on edge of bench – but one side
at a time is the focus. elbows are flared a bit more
on this one and as you press you turn and drive into the
working side. do both sides.
3 sets : failure
5. SEATED CABLE SUPERMAN PULLOVER FLY
this one sets up just like a regular seated fly, but you execte it like
a pullover while holding the cable by adduction of the shoulder
(inward force ) this creates an isometric that hits along with the
actual exercise contraction. set cable above head height in
seated position. you will be facing away from cables and
can use no attachments holding the actual cable ends.
3 sets : 15-12-10 + rest pause 5
EXTENSION
cable extension behind the head to
overhead position.
3 sets : 10-10-10
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
*did this sequence last week and this push up for some
reason blasted me LOL. I expected to crank reps and I was
getting like 5 to 8