PUSH SESSION
PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
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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. REVERSE GRIP SMITH MACHINE BENCH PRESS
supinated grip using the following grip widths
set 1 : wide grip
set 2 : just outside shoulder width
set 3 : shoulder width
3 sets : 15-15-15
2. CHAOS BAND PUSH UP
this requires a super heavy band hooked on the bar j cups
to create an unstable platform to do your push ups from.
you want the band to be as low as you can to the floor with
your weight on it. this is very unstable and hard but motor
unit recruitment. just fail these – you may not be able to
do this at all.
4 sets : failure
compound set with
BB BENCH PRESS FROM PINS
safety pins or spotter arms set to just above chest height
in the bottom of the rep. each rep will touch and pause
on the pins. outside shoulder width pronated grip.
4 sets : 6-6-6-6 + rest pause 2 to 3
3. SINGLE ARM HIGH TO LOW CABLE FLY
high to low cable motion sweeping across the
lower chest.
3 sets : 15 to 20
4. WIDE GRIP EZ BAR UPRIGHT ROW |
STANDING DB LATERAL SWING RAISE
the wide grip will finish this lift similar to a lateral raise
position. | pushing db’s straight out from your body
repeatedly – do not try a full raise. push hard to the sides.
3 sets : 10 to 15 | 10 to 15
5. STANDING V BAR CABLE FRONT RAISE
supinated grip on v bar driving up into the front delts
3 sets : 15 to 20
5. SINGLE ARM ROPE TRI PRESSDOWN
knot up a rope handle to shorten it and really focus
on turning out and twisting into the tricep in the
extension position.
4 sets : 15-12-10-8
compound set with
REVERSE GRIP EZ BAR NOSE BREAKER
skull crusher with a supinated shoulder width grip.
hold on tight to that bar.
4 sets : 5 to 8