02
27
2023

3.7.23 : 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


STRAIGH ARM LYING DB PULLOVER
pronated grip on db’s with straight arms hinging
on the shoulder to overhead position
2 sets : 10-10

SESSION :

 

1. INCLINE CHEST SUPPORTED DB SUPINATED
PULLBACK | SIDE LYING DB LATERAL RAISE
bench incline set at 45 degrees and supinated grip. pull back into
shoulder extension. motion will be shorter in nature. | drop bench
to flat and side support. top arm will hang down with db raised
lateral across your body to the straight above you position. should
really be able to exaggerate a stretch position on these in the bottom.
3 sets : 12 to 15 |  10 to 15
*prog overload each set in succession

2. BACK SUPPORTED INCLINE DB LATERAL
RAISE | WIDE GRIP EZ BAR REAR DELT ROW
bench set at 45 degrees and back supported. dbs lift
out to a wide y position. | bent over with a wide
pronated grip and elbows flared to bias the rear delt.
3 sets :
12 to 15 | 10 to 12
*prog overload each set in succession

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.
4 sets : 5-5-5-5
1 set : 15 to 20

 

4. HIGH INCLINE DB PRESS
incline set 45 to 60 degrees. make sure to adduct
shoulders as you reach the top position bc that’s how
the chest works.
4 sets : 12-10-8-6
*prog overload each set in succession

 

 

 

5. DB OVERHEAD TRI EXTENSION
hands touching with pronated grip
and raised into extension from
behind the head position.
3 sets : 12-10-8

compound set with

DB GUILLOTINE FLOOR PRESS
elbows flared out and press starts from arms rested
on floor on the triceps
3 sets : 10 to 15
*prog overload each set in succession

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