PUSH 1
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. SEATED CABLE SUPERMAN CHEST PULLOVER
seated in center of cable crossover with high
pulley setup. make sure bench has 90 degere
backrest. grab cables with no attachments and let
arms come back overhead ( like a pullover )
and pull back down ( like a pullover ) and this
will hit the chest.
3 sets : 10 to 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
DB BENCH PRESS
use a neutral db position
4 sets : 12-10-8-6
3. PEC DECK FLY
start each set with a 10 second iso hold in the
stretch position. then hit the set.
3 sets : 20-15-12
4. SEATED CABLE CROSSOVER
PULLBACK | STANDING DB LATERAL RAISE
cables crossed at shoulder height in seated position. pulling back
to y ( cuffs are ideal ) | db’s raised out to a wide y position
off the hips.
3 sets : 10 to 15 | 10 to 15
5. STANDING SNATCH GRIP BB OVERHEAD
PRESS BEHIND THE HEAD
wide pronated grip
3 sets : 12 to 15
5. STANDING CABLE CROSSOVER
TRI PRESSDOWN
cables crossed in x position and full arm
extension
4 sets : 15-12-10-8
compound set with
CLOSE GRIP PUSH UP
shoulder width hand position on the floor
4 sets : failure