02
10
2023

2.17.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | TRAPS

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | TRAPS
———————————–

 

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. SINGLE ARM REVERSE PEC DECK  FLY | SEATED
DB THUMBS UP LATERAL RAISE

setup so pull is in line with shoulder joint height wise  | typical
lateral raise to y position but with thumbs pointed up.
3 sets : 15-15-15 |  15-15-15

2. CROSS BODY TO OVERHEAD CABLE LATERAL
RAISE
| BENT OVER EZ BAR SHOULDER
EXTENSION PULLBACK
raise across your body and up to overhead and back into fully open
scapula. | supinated grip just outside shoulder width and
bent over fwd. pull back back and overhead as far as
you can into shoulder extension.
3 sets :
10-10-10 | 10 to 15

3.  STANDING BB MILITARY PRESS
1.5x shoulder width grip pressing from front
rack position to overhead.
4 sets : 8-8-8-15 to 20

 

4. WIDE DB BENCH PRESS
done from flat bench and  focus on keeping a
wide press path in the bottom and then bring db’s
together in the top.
3 sets : 15-12-10

 

 

5. HANDS TOGETHER EZ 
BAR TRICEPS FRENCH PRESS
hands touching with pronated grip
and raised into extension from
behind the head position.
3 sets : 10 t0 15

compound set with

SEATED HIGH INCLINE DB FLY
incline set 45 to 60 degrees and palms facing
each other.
3 sets : 10-10-10

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