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 CABLE REAR DELT FLY |
SEATED DB ARNOLD PRESS ROTATIONS
use 90 degree chest supported bench with cables
crossed over and set at shoulder height in seated
position. use wrist cuffs or grab cables and do
like a reverse pec deck fly. | now do
the arnold press minus the press and just the rotational
portion.
3 sets : 15-15-15 | 8 to 12

2. SEATED CABLE CROSSOVER
PULLBACK RAISE TO Y POSITION |
KNEELING EZ BAR PULLBACK
seated facing cables crossed over at shoulder
height and pulling back to a y position. |
kneeling position chest supported with grip just outside
shoulder width in supinated position. pull straight back
into shoulder extension
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.
5 sets : 4-4-4-4-4

superset with

HANGING REVERSE SHRUG
just outside shoulder width grip
on pull up bar and shrugging your shoulders
to slightly elevate you.
4 sets : 10-10-10-10

4. HIGH INCLINE SMITH MACHINE BENCH PRESS
set bench incline to 60 degrees and use a just outside
shoulder width grip
3 sets : 15 to 20

compound set with

INCLINED GUILLOTINE PUSH UPS OFF FLAT BENCH
feet on floor with hands on flat bench and doing
a push up with elbows slightly flared. line of force will
be across upper chest.
3 sets : failure

 

5. PEC DECK FLY
lean fwd and hold that position as
you do this and it’ll catch your upper chest
a lot quicker.
3 sets : 15-12-10 + drop 10

 

6. SEATED OVERHEAD KB TRICEP
EXTENSION
palms facing each other grip on kb and extend.
3 sets : 10 to 15

compound set with

 

DB CALFORNIA PRESS
skull crusher negatives, then pull
over to close grip bench position,
and press. keep db’s in neutral position.
3 sets : 6-6-6