05
21
2023

5.24.23 : 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.  STANDING CUFFED CABLE LATERAL
RAISE | SIDE LYING INCLINE DB OVER AND
BACK LATERAL RAISE
attach cable ankle cuff just above elbow with
pulley set low. keep arm in bent position and raise out
like you would on a normal lateral raise. lead with the shoulder
| 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.
3 sets : 12 to 15 | 6 to 8 ( 12 to 16 total both sides )
*prog overload as needed per rep ranges

 

2. BENT OVER EZ BAR SHOULDER
EXTENSION PULLBACK | LOW INCLINE CHEST
SUPPORTED DB REAR DELT ROW
fully bent over with pronated grip just outside
shoulder width ( palms away from you & bar will
be behind you. pull back as far as you can into
shoulder extension. | set bench incline to 15-30 degrees
and chest support. dbs will be in supinated position
and pulling up and open like a reverse pec fly.
3 sets : 15-12-10 | 15-12-10
*prog overload each set in succession

3. SEATED BB KLOKOV PRESS
wide pronated grip pressed strictly off the back squat
loaded position. done from a seated position without
back support.
3 sets : 12-10-8
*prog overload each set in succession

 

 

4. INCLINE PLATE LOADED BENCH PRESS
4 sets : 10-6-4-20
*prog overload each set in succession ( minus last set )
*take a warm up set or 2 before the first 10 rep set

 

5. EZ BAR LYING STRAIGHT ARM PULLOVER
pronated grip just outside shoulder width
3 sets : 10-10-10
*prog overload each set in succession

6. SEATED CABLE ONE ARM BEHIND THE
HEAD TRICEP EXTENSION
sitting perpendicular to the cable and right next to
it with cable ran behind the head. extend arm at the
elbow into full extension. use a wrist cuff or grab cable with
pinky up grip.
4 sets : 12-10-8-6
*prog overload each set in succession

superset with

LYING BACK SUPPORTED
WEIGHT PLATE 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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