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. INCLINE CHEST SUPPORTED DB REAR
DELT RAISE | INCLINE CHEST  SUPPORTED DB
SHOULDER ABDUCTION 
set incline to 45 degrees and chest support. focus on rear
delt engagement. | light db’s in supinated position with external
shoulder abduction.
3 sets : 15 to 20  | 8 to 10

2. INCLINE CHEST SUPPORTED DB BUTTERFLY
LATERAL RAISE | STANDING DB LATERAL RAISE
set bench to 30 degrees and raise db’s orbitally like
a butterfly swim stroke. | db’s raise out to a wide y position.

3 sets : 8 to 12 | 12 to 15

 

3.  DB ARNOLD PRESS ROTATIONS
just the rotational portion of an arnold press minus the press.
3 sets : 10 to 12

compound set with

SEATED DB SHOULDER PRESS
3 sets : 12-10-8 + rest pause 3 to 4

 

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. STANDING LOW TO HIGH CABLE FLY
d grip handles and cables set to a lower position
that creates an upslope path across the upper chest.
3 sets : 12 to 15
*start each set with an iso hold in the stretch position of the fly using the same
weight you train the set with.

6. CABLE ROPE OVERHEAD TRI EXTENSION
FROM HIP THRUST POSITION ON FLAT
BENCH
drop your hips down to make your body more vertical and
rope will be behind the head and extending overhead into
arm extension across the triceps.
3 sets : 10-10-10

compound set with

 

NEUTRAL GRIP DB FLOOR PRESS
floor press with db’s in neutral position
3 sets : 8 to 10