4.16.23 : PUSH SESSION : SHOULDERS | UPPER CHEST LONG HEAD TRICEPS
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
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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
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 CABLE LATERAL RAISE | INCLINE
BACK SUPPORTED EZ BAR FRONT RAISE
cable set to low position with cuff or d grip handle
attachment. raise out to the side. | adj bench set to
45 degrees and back supported. just outside shoulder
width pronated grip. raise to about 15-20 degrees above
shoulder height.
3 sets : 12-12-12 | 10 to 12
*prog overload each set in succession
PULLBACK | LYING DB REAR DELT
PENDULUM SWING RAISE
to wrist cuff 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 incline chest supported position. pronated
grip on db’s and pull out with straight arms into shoulder
extension like a pendulum swing.
3 sets : 12 to 15 | 30-25-20
*prog overload each set in succession
3. SEATED ELBOWS FLARED DB SHOULDER PRESS
elbows flared out so its like a press behind the head
but with db’s instead of bb. set bench to 90 degrees.
3 sets : 12 to 15
*prog overload each set in succession
4. INCLINE SMITH MACHINE
BENCH PRESS
set bench to 30 degrees and grip will be outside
shoulder width and pronated. start with very wide
grip first set, and work your way inward each
set in succession until you’re just outside
shoulder width on last set.
4 sets : 12-10-8-6
*prog overload each set in succession
BB PULLOVER
inside shoulder width pronated grip. this is very hard
to execute with straight arms. use a lighter bar or dbs
if you need to.
3 sets : 10-10-10
*prog overload each set in succession
6. STANDING ONE ARM CABLE TRICEPS KATANA EXTENSION
cable 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 + rest pause 0-1 RIR
*prog overload each set in succession
*match rest pause reps on each side