PUSH SESSION
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
(FRIDAY)
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POSTERIOR CALVES
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FROM HIP THRUSTPOSITION
into aggressive plantar flexion
3 sets : 15-12-10
2. STANDING HEELS WEDGED
TIB RAISE
toes to shins in dorsiflexion using a ramp
or slant board
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. SIDE LYING DB LATERAL RAISE |
STANDING DB LATERAL RAISE
side lying position on bench set at 45 degree
incline | standing position that will hit harder in the
top end after the first one nails the bottom range.
3 sets : 12-10-10 | 12-10-10
EXTENSION | DB REAR DELT RAISE
set incline to 60 degrees and chest support
pull db’s back around and behind you|
kneeling position chest supported and raising
out to the side on the rear delt.
3 sets : 15-15-15 | 10 to 15
3. STANDING 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 : 15-10-6-6-6
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. LOW INCLINE REVERSE GRIP
SMITH MACHINE BENCH PRESS
bench at 30 degrees and reverse grip outside
shoulder width.
3 sets : 20-15-12 + rest pause 6
compound set with
DECLINED GUILLOTINE PUSH
UPS OFF PLYO BOX
feet up on box and body declined to push
up with hands turned out slightly.
3 sets : failure
5. SINGLE ARM HIGH PEC DECK FLY
set the seat so your line is across the upper chest
3 sets : 15-12-10 + drop 10
inside shoulder width pronated grip
3 sets : 10 to 15
compound set with
DB SKULL CRUSHER
skull crusher negatives, then pull
over to close grip bench position,
and press. keep db’s in neutral position.
3 sets : 6-6-6