11
29
2022

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

By Adam 0

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. CHEST SUPPORTED DB REAR
DELT SWING RAISE  | SEATED DB
LATERAL UPRIGHT ROW RAISE

set incline to 30 degrees and arms are stiff. raise out to
the sides with arm as a pendulum. | this is a lateral raise
with more uplift like an upright row. pull up and out.
3 sets : 20-25-30| 10 to 15

2. SIDE LYING DB LATERAL RAISE | SUPINATED
DB REAR DELT ROW FROM CHEST
SUPPORTED POSITION
bench incline set at 30 to 45 degrees and chest supported.  | bench incline at 45 degrees
and supinated grip. pull back to a wide v position
in shoulder extension behind you.
3 sets : 15-12-10 | 12-12-12

3.  NEUTRAL GRIP SEATED
MACHINE SHOULDER PRESS
use a neutral grip on these
1 warm up set
4 sets : 12-10-8- widowmaker set
* use 8-10 rep weight and do a set of
20 with rest pauses.

 

4. SMITH MACHINE GUILLOTINE CHEST PRESS
wide pronated grip with bar lined up over the
upper chest/throat area. you want to flare elbows
out on this one.
3 sets : 20-15-12 + rest pause 6

 

5. REVERSE GRIP CABLE TRI PRESSDWON
shoulder width reverse grip
4 sets : 10 to 15

compound set with

STANDING DB FRENCH PRESS
single db behind the head extension
4 sets : 6 to 10

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