07
29
2022

PUSH SESSION

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
(FRIDAY)

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POSTERIOR CALVES

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1. SINGLE LEG CALF RAISE
FROM HIP THRUST POSITION
use a really short stride to force the calf
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 : 15-15-15

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. STANDING CABLE 45 DEGREE REAR
DELT PULLBACK | STANDING BAND
PULL APART

cable set at eye level in standing position, and
pulling back and down into shoulder
extension – this makes it hard to mess
up a rear delt contraction. | grab band and
pull it apart.
3 sets : 15-15-15 | failure

2. INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISE | SEATED DB
LATERAL RAISE
set incline to 45 degrees and chest support
with db’s moving like a butterfly swim stroke under
control. | at the top of the lateral raise, pull back into external rotation.
3 sets : 10-10-10 | 10-10-10

3. SEATED MACHINE SHOULDER PRESS
4 sets : 12-10-8-20

superset with

SHOULDER PRESS TOP POSITION
SHRUG
shrug upwards from top press position
4 sets : 10-10-10-10

4. GUILLOTINE SMITH MACHINE
BENCH PRESS | PEC MINOR DIP
flare elbows out.
line the press up steep across the
clavicular chest just below the neck.
grip will be outside shoulder width. |
dip done but with arms staying straight.
3 sets : 20-15-12 | failure

5. SEATED CABLE PULLOVER
cables high and behind you. stretch is up
and back, then you pull over ( down)
and squeeze the upper chest. try it hand
over hand like you would with a db.
3 sets : 15-12-10 + drop 10

 

6. SINGLE ARM DB OVERHEAD
TRI EXTENSION
seated position with pinky side up
hammer grip.
3 sets : 10 to 15

compound set with

 

DB SKULL CRUSHER
rotate from neutral to pronation into
the top position.
3 sets : 6-6-6

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