05
12
2023

5.13.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK

———————————–

 

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.  SIDE LYING INCLINE OVER AND BACK
DB LATERAL RAISE | STANDING DB LATERAL RAISE
side lying position on 30-45 degree incline bench. db will raise from
behind the hip to in front an as high as you can laterally. one over and
back is one rep. | bent arm position raising out to a wide y position.
on the negatives, pull them behind the hips for a stretch position.
3 sets : 12 to 15 | 0-1 RIR ( 15+ reps )
*prog overload each set in succession

 

2.  SIDE LYING DB REAR DELT RAISE | SEATED
CABLE HIGH TO LOW REAR DELT FLY
side supported position on flat bench with top arm hanging
across body with db in hand ( pinkies up ). pull up and
across your body to vertical arm position. | cable set above head
height in seated position. pronated grip w no attachments. movement
will be rear delt fly with a 45 angle downward trajectory into
shoulder extension.
3 sets :
*12 to 15 | 10 to 15
*prog overload each set in succession

3. STANDING STRICT KLOKOV PRESS
wide pronated grip pressed strictly off the back squat
loaded position.
3 sets : 15-12-10
*prog overload each set in succession

 

4. LOW 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 : 8-8-8-8 + lose cuffs on dropset of 6
*prog overload each set in succession

 

5. DB STRAIGHT ARM
CONVERGING PULLOVER
pronated grip with dbs touching in top
position and as you lower, spread them
apart a ways into the negative stretch. pull them
back up and together into the top.
3 sets : 10-10-10
*prog overload each set in succession

6. SEATED ONE ARM DB BEHIND THE
HEAD TRICEP EXTENSION
db lowers behind the head into deep stretch position,
then extended across the elbow into full contraction.
4 sets : 12-10-8-6
*prog overload each set in succession

superset with

LYING BACK SUPPORTED NECK RAISE
back supported on bench with weight plate on
forehead for resistance. lower and raise neck into
flexion.
3 sets : 15 to 20
*prog overload each set in succession

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