07
01
2022

PUSH SESSION

By Adam 0

PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
(MONDAY) 

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POSTERIOR CALVES
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1.  CALF RAISE
FROM HIP THRUST POSITION
use a super sharp stance so you really have
to drive through the toes. you can load
a bb across the legs to add loading also.
3 sets : 15-12-10

superset with

STANDING DONKEY RAISE
stiff legged position forcing max stretch into
the calves in plantar flexion. keep the movement
more in the bottom to mid range.
3 sets : bodyweight failure

 

2. SINGLE LEG BENT KNEE MULTI
ANGLE CALF RAISE
position 1 : toes out
position 2 : toes in
position 3 : straight fwd
3 sets : 15-15-15

 

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DYNAMIC 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 : 15 to 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


DECLINE PEC DECK FLY

2 sets : 20-20


SESSION :

1. SINGLE ARM PLATE LOADED
CHEST PRESS MACHINE

just outside shoulder width grip. this can be a regular
press machine or a slight decline. can also use a smith
machine if you need to.
ADD ON : posi band tension
4 sets : 15-12-10-8

 

2. CHEST FOCUSED DIPS
chest over the movement like
a decline press.
4 sets : 8-8-8-6 + drop 6

 

3. REVERSE GRIP SMITH MACHINE
DECLINE BENCH PRESS
just outside shoulder width supinated
grip position.
3 sets : 15-12-10

compound set with

INCLINED BENCH PUSH UP
use a supinated or pronated grip on edge
of bench coming in low across the chest and
rotating into each side alternately as you press.
3 sets : failure

 

4.  INCLINE BACK SUPPORTED DB
FRONT CLAP RAISE
set bench at 45 degrees and start with dbs
in neutral position. as you raise into
the top, bring them together like you’re
trying to clap your hands.
3 sets : 10 to 15

5. STANDING CABLE CROSSOVER 
LATERAL RAISE
cables crossed from low pulley position,
with wrist cuffs or d grip handles .
3 sets : 15-12-10 + drop 10

5. BODYWEIGHT JM PRESS OFF
OF BENCH
this one you will do a very sharp push up
almost like a nose breaker ( sharp skull
crusher exercise) that will have elbows kina
flared out onto the horshoe portion
of the triceps. this is hard.
4 sets : failure

compound set with

TRICEP ROPE PRESSDOWN
keep rope close together but really flare out the
bottom and turn over to beat up that
lateral tricep even more.
4 sets : 15-12-10-8

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