03
17
2023

3.25.23 : 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


STRAIGHT 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. SEATED CABLE HIGH TO LOW CABLE REAR
DELT FLY | SEATED BENT ARM DB LATERAL RAISE
cables set at above head height and crossed over with no attachments
and pulled wide open and downward into shoulder
extension. | leaning slightly fwd with bent arms raising
out to the sides.
3 sets : 15-15-15 |  15-15-15
*prog overload each set in succession

 

2. SEATED EZ BAR REAR DELT
PULLBACK | SEATED  CABLE CROSSOVER PULLBACK
seated on flat bench with bar behind you in supinated grip
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.  STEEP INCLINE SEATED DB SHOULDER PRESS
bench incline set to 70 degrees. press up and together into the
top adducting shoulders slightly.
4 sets : 8-8-8-8
*prog overload each set in succession
*do both sides for rx reps

 

4. SEATED SMITH MACHINE SHOULDER
PRESS BEHIND THE HEAD
wide pronated grip with bar path behind the head
3 sets : 15 to 20
*prog overload each set in succession

 

5. CLOSE GRIP BB BENCH PRESS
shoulder width pronated grip
3 sets : 10-10-10

compound set with

BENT OVER DB KICKBACKS
db’s in neutral position and bent over into
hip extension.
3 sets : 8 to 10
*prog overload each set in succession

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