3.15.23 : 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
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. LEANING DB LATERAL RAISE | BENT OVER
BB JAIRO
hang onto something stable and lean towards/into the side
you’re training| bent over row with a wide pronated grip
focusing on pulling elbows up as high as you can to
get full shoulder extension.
3 sets : 15-15-15 | 12-12-12
*prog overload each set in succession
PULLBACK | SEATED CABLE CROSSOVER PULLBACK
just outside shoulder width. pull straight back into extension.| cables
set to just below shoulder height in seated position and crossed over.
pull up and back to a y position with scapular retraction to fully
shorten the delts.
3 sets : 10 to 15 | 10 to 12
*prog overload each set in succession
3. SEATED SMITH MACHINE SHOULDER
PRESS BEHIND THE HEAD ( ONE ARM )
obviously this will be light but very difficult and
relatively not light considering the way its
loaded.
3 sets : 8-8-8
*prog overload each set in succession
*do both sides for rx reps
” BILATERALLY “
1 set : 15 to 20
4. HIGH INCLINE DB BENCH 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
hands on bench behind you with
palms facing away from you in shoulder width
grip position.
3 sets : 0-1 RIR
*reps in reserve
compound set with
LYING DB SKULL CRUSHER
dbs in neutral position
3 sets : 8 to 10
*prog overload each set in succession