1/3/23 – 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. STANDING CABLE CROSSOVER FACE PULL | DB SIDE SWING
LATERAL RAISE
cables crossed over and no attachments. do this like a rear delt row.
if you imagine the line of the rear delt muscle fibers,
match that angle and you’re all set.
| raise both db’s the same
direction each rep and alternate. this means one side
is typical lateral, and the other follows across your
body. alternated sides each rep.
3 sets : 10 to 15 | 20 ( 10 swings each way )
CROSSOVER LATERAL RAISE | BENT OVER EZ BAR
REAR DELT PULLBACK
cable height set at shoulder height in standing position. cuffs worn
with hooks to inside of wrist. | grip is
just outside shoulder width and you can pull this one through
as far as your shoulders can go. goal here is max shoulder
extension – you’ll have to fight to get that. may need light
db’s instead of a bar also for lighter weight. might hear some cracking
and popping as your shoulders break through some jammed
up tissues.
3 sets : 10 to 15 | 10-10-10
3. SEATED BB SNATCH GRIP SHOULDER
PRESS BEHIND THE HEAD
1.5x shoulder width grip pressing behind the head
3 sets : 15-12-10
4. INCLINE DB BENCH PRESS
set bench incline at 30 degrees. press
up and together in the top position.
4 sets : 8-8-8-8
use a supinated grip just outside shoulder width
4 sets : 8-8-8-8
compound set with
ONE ARM DB OVERHEAD TRI EXTENSION
single arm behind the head extension. alternate
sides each set behind the pressdown.
4 sets : 8-8-8-8