10
26
2022

PUSH SESSION : LOWER CHEST | FRONT & MEDIAL DELTS LATERAL & MEDIAL TRIS

By Adam 0

PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS
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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. STANDING ONE ARM REVERSE GRIP
BENT ARM CABLE PULLDOWN
this is just like a bent arm pullover
just done from a standing position. supinated
grip on d handle and elbow tucking beside you
like a row. you want to keep tension on the lat
the entire time.
3 sets : 12-12-12

2. SUPERMAN SEATED CABLE FLY
cables set high with you seated facing away from
cables. use wrist cuffs or just hold onto the
cable ends. this will open up and back into
basically a pullover position, but with tension
on the chest. pull back down and together.
3 sets : 20-15-12 + rest pause 6

 

3. SLIGHT DECLINE DB BENCH PRESS
4 sets : 12-10-8-6 

 

4. CHEST FOCUSED DIP
3 sets : all out failure

5. SEATED CABLE CROSSOVER
PULLBACK | EZ BAR REVERSE GRIP FRONT RAISE
wrist cuff attached to cables set at shoulder height | shoulder
width supinated grip pulling up into the front delt
3 sets : 12 to 15 | 10 to 15

5. SINGLE ARM ROPE
TRI PRESSDOWN
really over rotate into the extension on these
4 sets : 15-12-10-8

compound set with

NEUTRAL POSITION PUSH UP
set 2 dbs in neutral grip position just outside
shoulder width on the floor.
4 sets : failure

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