09
19
2022

PUSH 1

By Adam 0

PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
————————————–

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. LYING STRAIGHT ARM BB PULLOVER
OFF THE PINS
set safety pins up for your overhead position
capabilities. grip is just outside shoulder
width. bar is lowered with straight arms to
a touch position and then pulled over
keeping arms in extension with no bend.
3 sets : 8 to 10

 

2. DECLINE SMITH MACHINE BENCH PRESS
just outside shoulder width grip
4 sets : 10-8-6-4

compound set with

BAND PULL APARTS
light band just to fire up the upper
posterior chain
4 sets : 15 to 20

 

3. CHEST FOCUSED DIPS
start each set with a 10 second iso hold in the
stretch position. then hit the set after a quick
rest pause.
3 sets : failure
* welcome to add loading or keep it bodyweight.
wither way done well is gonna get you.

 

4. HIGH INCLINE CHEST SUPPORED
CABLE CROSSOVER LATERAL RAISE | HIGH INCLINE
DB SHOULDER PRESS
set up facing away from cable trainer with cables crossed
over and cuffs around the wrists. bench incline set to
60/70 degrees. | same bench incline for the press
3 sets : 10 to 15 | 10-10-10

 

5. SEATED DB PULLBACK LATERAL
RAISE | SEATED DB LATERAL RAISE
focus on trying to slightly pull back as you raise to
the sides. this will drastically shorten the range of motion. |
take the full range lateral raise following the pullback.
3 sets : 10 to 15 | 10 to 15

5. SEATED SINGLE ARM CABLE CROSSOVER
TRI EXTENSION
one cable cross body using a single rope attachment
or a wrist cuff
4 sets : 15-15-15-15

compound set with

CLOSE GRIP PUSH UP OFF BENCH
shoulder width hand placement with
elbows tucked. go for full arm extension to
maximize the triceps.
4 sets : failure

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