11
03
2022

PUSH SESSION : SHOULDERS | UPPER CHEST LONG HEAD TRICEPS | CALVES

By Adam 1

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. HIGH TO LOW CABLE REAR DELT FLY | INCLINE CHEST 
SUPPORTED DB BUTTERFLY RAISE
done standing with cable path set for high low low aligning
with the rear delts. | bench angle set at 30 to 45
degrees and the movement is a controlled
butterfly swim stroke.
3 sets : 10 to 15 | 8 to 10

2. SIDE LYING ONE ARM DB LATERAL RAISE |
SEATED
CABLE CROSSOVER PULLBACK TO Y
set bench at 30 degrees and side support. db raises off
the hip. | cables crossed over each other attached to
cuffs or just hold cables. cables set just below shoulder
height. pull up and back to a y position.
3 sets : 10 to 15 | 10 to 15

3.  NEUTRAL GRIP SEATED DB
SHOULDER PRESS
bench at 60 degrees and done in
3 ranges each set aiming for the rx here
in the first range, then just exhausting
whatever’s left after that.
range 1 : top third of range
range 2 : full range
range 3 : bottom third of range
4 sets : 20-15-10-8

 

4. INCLINE BB BENCH PRESS WITH WEIGHT
ADDED ONLY TO ONE SIDE ( LIGHT WEIGHT FYI )
incline set to 15 degrees and only load weight on on end of bb.
this offsets the load and you need to do it both ways to emphasize
each side of the chest. you grab the bar very close to the collar
on the dominant side and other hand grips out to create
the balance. again – do it both ways for the rx reps.
4sets : 15-12-10-8
*note : this shit burns

 

5 .STANDING BEHIIND THE HEAD
ROPE TRI EXTENSION
db’s in neutral position
4 sets : failure

compound set with

LYING DB SKULL CRUSHER
db’s in neutral position
4 sets : failure

Comment
1
Adam

ROPE EXTENSION

12-10-8-6

USING ROPE AND NOT DB CUES

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