PUSH SESSION
PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
(MONDAY)
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POSTERIOR CALVES
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hit the bottom of a split squat and
calf raise the lead leg. might not need
any added loading – lol.
*match sides for reps
superset with
STANDING SINGLE LEG 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. BENT KNEE SINGLE
LEG PRESS CALF RAISE
position 1 : toes out
position 2 : toes in
position 3 : straight fwd
3 sets : 15-15-15
*do both sides
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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. UNILATERAL DB BENCH PRESS
5 sets : 4-4-4-4
2. REVERSE GRIP SMITH
MACHINE BENCH PRESS
just outside shoulder with
supinated grip
4 sets : 15-12-10-8 + rest pause 4
3. DEFICIT PUSH UP
my setup is elevated a few inches and hands ramped
on a wedge ( like a heel elevation ) use what you
can or have to create a bit more range
on the shoulder extension – which is
a pec stretch.
3 sets : failure
compound set with
SVEND PLATE PRESS or
DB SQUEEZE PRESS
two plates stuck together and pressing
from the chest with fingers pointing straight up.
do this from 30 degree incline position.
3 sets : failure
4. EZ BAR FRONT RAISE TO PULLBACK
grab ez bar wide and front raise it with
a pronated grip. raise to shoulder height
then pull back at you like a face pull
or row.
3 sets : 10 to 15
5. MEDIAL DELT SEQUENCE
go from one right into the next
and repeat 2 giant sets
SEATED DB PULLBACK LATERAL RAISE
seated position and you want to try and kinda
raise out and back – this will jam you up with
a short range, but that’s okay
2 sets : 10 to 15
SEATED DB LATERAL RAISE
2 sets : 10 to 15
STANDING DB UPRIGHT ROW
pulling up and out wide so it finishes
like a lateral raise
2 sets : 10 to 15
5. SMITH MACHINE JM PRESS
this is like a bench mixed with a skull
crusher. bar path will come down around
your chin. grip is shoulder width and
pronated.
4 sets : 6-6-6-6
compound set with
SINGLE ARM ROPE PRESSDOWN
alternate which side you start with
every other set after the jm press.
4 sets : 10 to 15