02
19
2023

2.26.23 : 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. OVERHEAD SEATED CABLE CROSSOVER
REAR DELT FLY | STANDING SUPINATED
DB BENT ARM LATERAL RAISE

cables set high and crossed arms will be crossed one over
the other in the top. pull apart like a reverse fly and downward
into the rear delts. | dbs in supinated position in front of you with
arms bent. raise out to this side like a typical lateral raise and turn into
pronated position as you reach the top. supinated to pronated
will be rotational inside every rep.
3 sets : 15 to 20 |  15-15-15

2. SEATED DB HEAVY PARTIAL LATERAL
PUSH RAISE
| BENT OVER DB SUPINATED
SHOULDER EXTENSION 
seated with 1.5-2x your typical lateral raise weight. push out to the
sides as far as you can, and this will be partial reps.
| bent over
with supinated grip on db’s. pull back behind you to a wide y position.
3 sets :
15 to 20 | 10 to 15

3.  STANDING ONE ARM DB SHOULDER PRESS
single db press while holding on to a rack or something
for stability and support with the free hand.
3 sets : 8-8-8
1 set : 15 to 20

 

4. HIGH INCLINE DB FLY
incline set 45 to 60 degrees and palms facing
each other.
4 sets : 12-10-8-6

 

 

5. HANDS TOGETHER EZ 
BAR TRICEPS FRENCH PRESS
hands touching with pronated grip
and raised into extension from
behind the head position.
3 sets : 8-8-8

compound set with

SMITH MACHINE GUILLOTINE
BENCH PRESS
incline set to 15 degrees with 1.5x shoulder
width pronated grip. bar is lined up over the clavicle
and elbows flared out.
3 sets : 15-15-15

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