6.4.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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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. CHEST SUPPORTED INCLINE DB
BUTTERFLY RAISE | STANDING
CUFFED CABLE LATERAL RAISE
set bench incline to 30 degrees and chest support.
dbs will move orbitally under control just like you
would do a butterfly swim stroke. | 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
3 sets : 8-8-8 | 10 to 15
*prog overload as needed per rep ranges
FLY | STANDING CABLE CROSSOVER PULLBACK
bench centered on crossover and back supported lying position.
cables crossed over each other with no attachments. cable set to
standing shoulder height. | stand centered and facing cables
crossed over. use cuffs to attach to cables or no attachments.
pull back to a y position in shoulder external rotation in
90/90 arm position.
3 sets : 15 to 20 | 10 to 12
*prog overload each set in succession
3. ONE ARM INCLINE PLATE LOADED
BENCH PRESS
3 sets : 12-10-8
*prog overload each set in succession ( minus last set )
INCLINE PLATE LOADED
BENCH PRESS ( BILATERALLY )
1 set : 8 to 10
4. STANDING BB KLOKOV PRESS
wide pronated grip pressed strictly off the back squat
loaded position. done from a standing position with
strict press. use some leg drive if needed at the end of sets.
3 sets : 15-12-10
*prog overload each set in succession
pronated grip kept inside shoulder width and
arm in straight position. focus on the stretch position and
getting a good range on these. pull back over with arm still
locked to above the clavicle.
3 sets : 10-10-10
*prog overload each set in succession
6. STANDING EZ BAR FRENCH PRESS
just inside shoulder width pronated grip pressing
behind the head. this is a tricep extension, so hinge
at the elbow and extend arm into the top range.
4 sets : 12-10-10-8
*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