PUSH SESSION

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. HIGH INCLINE CHEST SUPPORTED DB
REAR DELT PULLBACK | SEATED
CABLE CROSSOVER PULLBACK TO Y
bench set to 60 degrees and db’s are pulled back behind you
in shoulder extension | cables crossed over at shoulder height
and pulling back into external rotation to a y
position.
3 sets : 15 to 20  | 10 to 15
*set this sequence up in a cable crossover station so
it flows

2. SEATED CABLE CROSSOVER PULLBACK
MECHANICAL DROPSET
seated with cables set at shoulder height. adjust the
your body position as you fatigue. wrist cuffs for the
win here.
a) leaning fwd
b) straight up and down

c) leaning back
3 sets : failure in each position ( use lighter loading that gets you
about 12 ish reps in the first position. expect to get less each set
if you’re hitting them hard enough)

3.  MACHINE SHOULDER PRESS
just outside shoulder width pronated grip
4 sets : 15-15-15-15

4. LOW INCLINE DB BENCH PRESS |
PEC MINOR DIP
set bench at 30 degree incline and really focus on
staying with the upper chest on this rather than
just completing reps. | if you can superset with
the pec minor dip, do that otherwise come behind
and hit those quick behind this one.
3 sets : 10-10-10 | failure

5. LOW INCLINE STRAIGHT ARM BB PULLOVER |
DB FLY ISOMETRIC IN STRETCH POSITION
shoulder width pronated grip. i use spotter
arms for the bottom position and safety.
if a bb is too heavy for you, try and ez bar. |
go to the bottom stretch position of the fly and
hold there until fatigue ( take care of  your shoulders
on this one.)
3 sets : 10-10-10 | failure

 

6. 2 DB OVERHEAD TRI EXTENSION
FROM HIP THRUST POSITION ON FLAT
BENCH
drop your hips down to make your body more vertical and
db’s will be in neutral position behind the head.
3 sets : 10-10-10

compound set with

 

BODYWEIGHT TRICEP EXTENSION FROM FLOOR
this one is on the forearms resting on the floor in a push up
position. press up into extension which will straighten
your arms.
3 sets : failure