6.26.23 : 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. BENT OVER EZ BAR REAR DELT
PULLBACK | REVERSE PEC DECK FLY
folded all the way forward bent over. supinated grip
just outside shoulder width ( palms facing you ) and
literally pull back as far as you can to overhead if
possible. | pronated grip with line of pull at shoulder
height in seated position.
3 sets : 15-12-10 | 15 to 20
*prog overload as needed per rep ranges
LATERAL RAISE | SEATED DB LATERAL RAISE
bench centered on crossover with cables set to shoulder
height in seated position. cables pulled back to a wide
y position. | soft elbow with a very wide y position
out to the sides but also a bit in front of you.
3 sets : 10 to 15 | 25-20-15
*prog overload each set in succession
3. INCLINE BB BENCH PRESS
set bench incline to 60 degrees and use a wide
pronated bench grip
4 sets : 20-15-12-10 + rest pause 5
*prog overload each set in succession
4. SEATED BB KLOKOV PIN PRESS
wide pronated grip pressed strictly off the back squat
loaded position. done from a seated position and using spotter
arms set to depth in bottom position for range of motion
and safety.
3 sets : 15-12-10 + drop standing press with some leg drive to 0-1 RIR
*prog overload each set in succession
MACHINE BENCH PRESS
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 + rest pause to bilateral 0-1 RIR using same loading
*prog overload each set in succession
6. SEATED EZ BAR FRENCH PRESS
inside shoulder width pronated grip
4 sets : 15-12-10-8
*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
*also can use a head harness for loading which
is a good investment for serious neck work.