10
08
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 HIGH TO LOW
CABLE REAR DELT FLY | SEATED DB
ARNOLD PRESS ROTATIONS

cables crossed with no attachments. set pulley so
its above head height in seated position. pull around and
down into shoulder extension. | just the rotational
portion of the arnold press but no press.
3 sets : 15-15-15 | 10 to 15

2. STANDING CABLE CROSSOVER
PULLBACK | BENT OVER DB REAR DELT FLY
cables crossed from pulley set at shoulder height and
pulling up and back to a y position. | db’s in
a hammer position ( thumbs facing each other)
3 sets : 12 to 15 | 15-15-15

3.  SMITH MACHINE SHOULDER PRESS
just outside shoulder width grip
4 sets : 12-10-8-8 + rest pause 4

 

4. SMITH MACHINE GUILLOTINE
CHEST PRESS
done from low incline of 15 degrees. bar path is
right over the throat with elbows flared out
to bias the clavicular chest.
3 sets : 15 to 20

5. INCLINE CABLE FLY
30 degree incline with d grip handles
on cables in a low position. pulling path
should be across the upper chest.
3 sets : 20-15-10

6. HANDS TOGETHER STANDING
CABLE PRESSDOWN
pronated grip with hands right next
to each other
3 sets : 15-15-15

compound set with

REVERSE GRIP PUSH UP
OFF DBS ON THE FLOOR

use the db handles to gain a reverse grip
3 sets : failure

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