3.29.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS

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. LYING CABLE REAR DELT
FLY | WIDE GRIP EZ BAR UPRIGHT ROW
bench set at 15 to 30 degree incline and back supported
and centered in cable crossover. works very well with wrist
cuffs or can use cable with no attachments. | outside shoulder
width pronated hook grip.
3 sets : 15 to 20 | 12 to 15
*prog overload each set in succession

3.  MODIFIED DB ARNOLD PRESS
(SHOULDER PRESS)
palms will be facing each other in bottom position
instead of supinated like typical arnold press. as you
press, you’ll open up to a standard pronated position.
set bench incline at 70-80 degrees also instead of
90 degrees.
4 sets : 12-10-8-5
*prog overload each set in succession

4. SEATED BB SHOULDER PRESS
BEHIND THE HEAD
wide pronated grip so your arms are in 90/90
position in the bottom of the press.
3 sets : 15 to 20
*prog overload each set in succession

compound set with

STANDING DB OVERHEAD TRI EXTENSION
BEHIND THE HEAD
hands clasped on db handle and extension from a
behind the head position.
hip extension.
3 sets : 8-8-8
*prog overload each set in succession