07
30
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.  SEATED CALF RAISE
3 sets : 20-15-12

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. CALF RAISE FROM HIP THRUST POSITION
shoulder supported on bench with a short stride
and driving up in plantar flexion.
3 sets : 10 to 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


SESSION :

1. HIGH TO LOW STANDING CABLE FLY
stay mostly upright and pull down across the lower
chest. I use prime handles or wrist cuffs,
but d grips work just fine.
3 sets : 15 to 20

 

2. REVERSE GRIP SLIGHT DECLINE
SMITH MACHINE BENCH PRESS
place a light glute band around your wrists and use
an outside shoulder width grip.
4 sets : 8-8-8-8 + drop 12

3. STRAIGHT BAR PRONATED DIPS
vary your grip width as follows. works well
off a smith or bb in rack. set up a bench to put
your feet on and create a good decline angle.
bar height will be a tad above the bench.
3 sets : bodyweight failure

a) super wide
b) just outside shoulder width
c) supinated just outside shoulder width

 

4. STANDING CROSS BODY CABLE LATERAL RAISE
INTO EXTERNAL ROTATION
cables set to low position and raise will come across your body
away from the pulley. come all the way through the top and pull back to
the y position ( shoulder external rotation )
3 sets : 12 to 15

 

5. HIGH INCLINE BACK SUPPORTED 
BUMPER PLATE FRONT DELT SEQUENCE
set bench high at 60-70 degrees and back support.
use probably a light plate and grab at 9 and 3 o clock.

a) truck drivers : hand over fist rotations
b) front raise
c) supinated grip press : underhanded at 8 and 4 o clock
2-3 sets : 15 to 20 in each position

5. V BAR TRICEPS PRESSDOWN
4 sets : 15-15-15-15

compound set with

BODYWEIGHT JM PRESS OFF SMITH
MACHINE FIXED BAR AND BENCH
set bench up to kneel on and get your position
so it comes in between a press and a skull crusher
in nature. it will feel like a push and a press.
4 sets : failure

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