09
28
2022

PUSH 2

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | CALVES
———————————–

 

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

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 CABLE CROSSOVER PULLBACK
LATERAL RAISE ( MECHANICAL DROPSET )
cables crossed over at shoulder height in seated
position. follow these position cues inside each set.
leaning fwd – straight up and down – leaning back
3 sets : failure
*you should get less reps in each position every set
if these are done well. loading will be light.

2. SIDE LYING INCLINE
DB LATERAL RAISE

raise off the hip from the side lying position.
change bench angle each set as listed.
set 1 : 45 degrees
set 2 : 30 degrees
set 3 : 15 degrees
3 sets : 10 to 15

 

3.  SEATED SMITH
MACHINE SHOULDER PRESS
neutral grip position
4 sets : 12-12-10-8

 

4. PEC DECK FLY
lean fwd off seat and line up your grip
to be across the upper chest in the
pulling path.
3 sets : 20-15-12

5. HIGH INCLINE SMITH MACHINE
BENCH PRESS
set bench in the 45 to 60 degree incline
range. outside shoulder width grip.
3 sets : 10-10-10

6. SINGLE ARM ROPE PRESSDOWN
do this kinda cross body and focusing on
full triceps stretch and extension.
3 sets : 15-15-15

compound set with

BODYWEIGHT SKULL CRUSHER
push up that starts from forearms flat on the ground
and arms extending.
3 sets : failure

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