05
01
2023

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

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS

———————————–

 

WARM UP MENU OPTIONS :

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.  STANDING DB BENT ARM LATERAL
RAISE | SEATED DB STIFF ARM PENDULUM
SWING RAISE
keep arms bent in the elbow and focus the pull using the
shoulder to raise the weight not the traps shrugging. | arms
locked in tricep extension and db’s are pushed out to the
sides emphasizing more the bottom to mid range
of the lateral raise.
3 sets : 12 to 15 | 0-1 RIR ( 15+ reps )
*prog overload each set in succession

 

2.  SEATED CABLE SUPINATED REAR DELT
FLY | BENT OVER DB SHOULDER EXTENSION
cables set to shoulder height in seated position and a
supinated grip that will have pinky side of hands up ( will
be a awkward hold ) | fully bent fwd and pull
db’s back behind you as far as you can using the
rear delts to extend the shoulders.
3 sets :
`10 to 15 | 10 to 15
*prog overload each set in succession

3. SEATED SMITH MACHINE SHOULDER
PRESS BEHIND THE HEAD
pronated grip set to the width where when you are in
the bottom of the press, your arms are at 90 degree
angle on your elbow. bar presses from behind the
head.
3 sets : 15-15-15
*prog overload each set in succession

 

4. INCLINE CABLE + DB BENCH
CONVERGING BENCH PRESS
bench set at 15 degrees and placed centered
on cable crossover machine. position so cables will
track vertically as they will be hooked to wrist cuffs
on each hand to create another dimension of tension
and allow convergence resistance. cuff hooks on outside
of wrists.
4 sets : 10-8-6-15
*prog overload each set in succession

 

5. CLOSE GRIP EZ BAR STRAIGHT
ARM PULLOVER
just inside shoulder width pronated grip and keep arms
in long position to hit your chest and it will just put some
serious torque on your whole body.
3 sets : 20-15-12
*prog overload each set in succession

6. SEATED CABLE BEHIND THE HEAD
TRICEP KATANA EXTENSION
seated facing sideways to the cable set at approx.
waist height in seated position. no attachments on cable.
arm furthest from the cable is the working side
that extends across your body to full arm extension.
4 sets : 12-10-8-15
*prog overload each set in succession

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