PUSH SESSION : LOWER CHEST | FRONT & MEDIAL DELTS LATERAL & MEDIAL TRIS | POSTERIOR CALVES
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. CHEST SUPPORTED DB REAR
DELT SWING RAISE
use a 15 to 30 degree incline holding db’s
with palms facing each other. push out
to the sides in a pendulum motion ( a
strict swing ).
3 sets : 35-25-20
2. PRONATED CHEST FOCUSED DIPS
done over a smith machine bar and feet rear
elevated on a flat bench. line your body up so its
like a decline press angle and use grips as
follows.
set 1: wide pronated
set 2 : just outside shoulder width pronated
set 3 : supinated shoulder width
3 sets : failure on bodyweight
3. DB BENCH PRESS
done from flat bench position
4 sets : 8-8-8 – WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight on the bar and done without re-racking the weight
and using rest pauses sitting up with db’s on the legs.
4. INCLINE CHEST SUPPORTED
CABLE D GRIP PRESS
set incline at 45 to 60 degrees and pulleys set
above you a bit. perform these like a bench
press style motion
3 sets : 15-12-10 + drop 8
5. REVERSE GRIP INCLINE CHEST
SUPPORTED DB SHOULDER PRESS |
STANDING BAND + DB LATERAL RAISE
supinated grip with elbows in tight as you press up, so you
can feel out the anterior delt. no need to press to full arm
extension. | cable set to low position and using a cuff or d
grip handle to raise out to the side. | use a long light band and
hold that along with a db in each hand as you perform the
lateral raise.
3 sets : 10 to 15 | 10 to 15
5. KNEELING AND LAYING FWD
DB KICKBACK
kneeling on a flat bench and leaned fwd.
this creates the toughest position to kickback
from and produces a hard hit at the top of
the contraction with a humbling weight.
4 sets : 12-10-8-6
compound set with
CABLE X PRESSDOWN FROM OVER
THE SHOULDER POSITION
cables crossed over to make an x. no attachments
on the cables. you will face away and the cables will come from behind
you. pressdown will be down and away from you.
4 sets : 12-10-8-6