PUSH SESSION 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
BANDED SHOULDER OPENER
reverse band tension around shoulder joint
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. STRAIGHT ARM DB PULLOVER
lying on flat bench with pronated grip
and db’s held together.
3 sets : 10-10-10
2. CHEST FOCUSED DIPS WITH TURN
INTO EACH SIDE ALTERNATELY
as you push out of the bottom you will drive and turn
into one side to accentuate the rep on that
side. alternate sides each rep.
3 sets : failure
3. DB BENCH PRESS
4 sets : 12-10-8-6
compound set with
NEUTRAL GRIP PUSH UP
4 sets : failure
4. CABLE FRONT RAISE
close pronated grip
3 sets : 15 to 20
5. SINGLE ARM CABLE LATERAL RAISE
| SINGLE ARM DB LATERAL SWING RAISE
wrist cuff attached to cable | pushing pendulum motion
off the hip in the bottom and mid range of the rep
3 sets : 12-12-12 | 15 to 20
5. SINGLE ARM ROPE
TRI PRESSDOWN
hands clasped together on db handle
with db behind the head
4 sets : 10 to 15
compound set with
CABLE V BAR PRESSDOWN
4 sets : 8-8-6-6