6.15.23 : 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. SEATED DB PULLBACK LATERAL
RAISE | SLOW ECCENTRIC BENT ARM
DB LATERAL RAISE
dbs are pulled from the back of hip behind you
slightly. the range will be shorter than a typical
lateral. | bent arm position lateral raise with a slow
controlled negative on every rep.
3 sets : 15 to 20 | 10 to 15
*prog overload as needed per rep ranges
LATERAL RAISE | SEATED CABLE REAR
DELT FLY
bench centered on crossover with cables set to shoulder
height in seated position. cables pulled back to a wide y position.
if you wear cuffs this transition is slick bc you unhook the cuffs and
just grab the cables crossed over each other. track this one high to
low following the rear delt fibers ( approx 30 to 45 degree downward
angle slope ) .
3 sets : 10 to 15 | 12 to 15
*prog overload each set in succession
3. ONE ARM INCLINE SMITH MACHINE
BENCH PRESS
set bench incline to 30 degrees
3 sets : 12-10-8
*prog overload each set in succession ( minus last set )
INCLINE SMITH BENCH PRESS ( BILATERALLY )
bench stays at 30 degrees
1 set : 8 to 10
1 set : 20+
4. SEATED BB KLOKOV PRESS
wide pronated grip pressed strictly off the back squat
loaded position. done from a seated position
3 sets : 15-12-10
*prog overload each set in succession
set bench incline to 15 degrees. middle of the
road between a fly and press in execution. db’s in neutral position.
3 sets : 12-10-8
*prog overload each set in succession
6. TRICEP CABLE CROSSOVER KATANA
EXTENSION
no attachments on crossed cables behind the back. extend
arms fully to a wide x position.
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