PUSH SESSION : SHOULDERS | UPPER CHEST LONG HEAD TRICEPS
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
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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 DB REAR DELT ROW | KNEELING
+ CHEST SUPPORTED DB LATERAL RAISE
seated and bent fwd position. dbs in neutral position. row is more vertical
like a shrug. pull back and feel the rear delts out. | if you are using a fully
adjustable bench, you can use the 90 degree chest support and kneel on the
seat facing that. raise is out to a wide y position off the hips.
3 sets : 10 to 15 | 10 to 15
LATERAL RAISE TO Y | STANDING
CABLE LOW REAR DELT FLY
cables set at shoulder height and crossed over. works best with
wrist cuffs. pull back to a y position. | same setup only you pull at
a downward angle into more shoulder extension. like a
reverse pec deck fly – but downward trajectory.
3 sets : 10 to 15 | 10 to 15
3. STANDING BB ECCENTRIC PRESS
OFF THE BACK
grip is wide pronated and focus on slowing
down the negatives as much as you can before
explosive positives.
4 sets :8-8-8 – WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight and done with using rest pauses until
you hit 20 reps.
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
ROPE TRI EXTENSION ( NEGATIVE HOLD
ONLY ON THE STRETCH )
use this to put an aggressive stretch on the
triceps. hold there as long as you can as it
should be hard to sustain with appropriate
loading for you.
4 sets : loaded stretch failure
compound set with
LYING DB SKULL CRUSHER
db’s in neutral position
4 sets : 12-10-8-6