04
05
2023

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

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS

———————————–

 

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. ONE ARM HIGH TO LOW CABLE REAR
DELT FLY | ONE ARM DB LATERAL RAISE
cable set to above head height in standing position.
reach for cable so its cross body. movement path should
be in a high to low angle that lines up with your rear delt.
3 sets : 15-15-15 | 12 to 15
*prog overload each set in succession

 

2.  SEATED CABLE CROSSOVER PULLBACK | SLIGHT
DECLINE DB CHEST SUPPORTED PULLBACK
cables crossed over at a seated shoulder height setting and attached
to wrist cuffs or just held onto. pull up and back into a wide 90/90
arm position in retraction. | bench set high enough to allow arms to
hang fully in a slight decline chest supported position. supinated
grip on db’s and pull back with straight arms into shoulder
extension – emphasize that end range squeeze big time.
3 sets :
12 to 15 | 10 to 15
*prog overload each set in succession 

3. SEATED SMITH MAHINE SHOULDER
PRESS BEHIND THE HEAD
outside shoulder width pronated grip pressing behind
the head.
3 sets : 15-15-15
*prog overload each set in succession

 

4. ONE ARM MODIFIED DB ARNOLD PRESS
db starts in front of you in supinated position. 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 : 12-10-8-6
*prog overload each set in succession

 

5. REVERSE GRIP BB BENCH PRESS
outside shoulder width supinated grip
3 sets : 10-10-10 + drop last set to 0-1 RIR with
a grip change to pronated after supinated rx.
 

6. STANDING CABLE TRICEPS KATANA EXTENSION
cables set to just below shoulder height and the will be crossed
over behind you. no attachments and grabbing the cable in an
overhand grip position. extend arms to full extension which
is an “x” position.
3 sets : 15-12-10 + drop 5

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