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. SEATED HIGH TO LOW CABLE REAR DELT FLY | BENT
OVER DB REAR DELT RAISE
cables set for a high to low path with the pulley set at just above head
height in seated position. no attachments on the cables | stay in
the seated position and bend forward. reverse fly the db’s up
into the rear delts.
3 sets : 15-12-10  | 15-15-15
*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.  SEATED MACHINE SHOULDER PRESS
just outside shoulder width pronated grip
4 sets : 15-15-8-8
*on the sets of 8, hold the bottom position of each rep for a 2 count
before you press

4. PLATE LOADED INCLINE 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 : 15-12-10 | failure

5. LEANING PEC DECK FLY |
SEATED DB ARNOLD PRESS ROTATIONS
seated pec fly leaning forward into the movement
to bias the upper chest. adjust the seat height to sweep
across the clavicle. | only the rotational portion of the
Arnold press – with no press.
3 sets : 15-15-15 | 10 to 15 

 

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