1.30.23 | PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | TRAPS
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | TRAPS
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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. HIGH TO LOW SEATED CABLE CROSSOVER
PULLBACK | HIGH INCLINE CHEST SUPPORTED
DB BUTTERFLY RAISES
cables set in above head seated position and crossed over. wrist
cuffs with hooks on palm side of wrists. pull back to
y position. | incline set to 45 degrees and db’s are moved
orbitally like a butterfly swim stroke done very controlled.
3 sets : 10 to 15 | 8 to 10 revolutions/reps
cable set to knee height standing. use a d grip handle or
wrist cuffs hooked to cable. raise to the side. do both sides
| just outside shoulder width supinated grip
pulling back behind you as far as possible.
3 sets : 12 to 15 | failure with light/moderate weight
3. STANDING BB PIN PRESS BEHIND
THE HEAD
1.5x shoulder width grip pressing behind the head. set spotter
arms to your tolerable range back there ( base of skull
is good reference point to start from.
3 sets : 15-12-10 + rest pause 5
4. SMITH MACHINE GUILLOTINE BENCH PRESS
bench at 15 degree incline with bar over the clavicle. elbows
will flare out also on this one.
4 sets : 25-20-15-12
OVERHEAD TRI EXTENSION
sitting facing away from cable with v bar pressed
overhead from behind the head position.
4 sets : 8-8-8-8
compound set with
DB FLOOR PRESS
bench press done from floor position
4 sets : 8-8-8-8