07
08
2023

7.7.23 : 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 DB REAR DELT
RAISE | 2 ROPE CABLE FACE PULL

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 : 10 to 12 | 12 to 15
*prog overload as needed per rep ranges

 

2. STANDING BB KLOKOV
PRESS | SEATED DB PENDULUM SIDE 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 : 15-10-8 | 15 to 20
*prog overload each set in succession

3. UNILATERAL SMITH MACHINE
INCLINE BENCH PRESS
set bench to 30 degrees and press unilaterally,
start with a wider grip and work it in slightly
each set. the close the grip gets, the more the elbow
tucks.
3 sets : 15-12-8 + drop 6
*prog overload each set in succession

 

4. REVERSE GRIP BB BENCH PRESS
outside shoulder width supinated grip position.
3 sets : 12-10-10 + add weight and do 3-5 heavier reps after rest pause
*prog overload each set in succession

 

5. SEATED DB ARNOLD PRESS ROTATIONS
the arnold press minus the press portion. start in supinated
position in front of you with dbs, then open up and back into
shoulder external rotation to a 90/90 position. this will be similar
to what a crossover pullback finishes at.
3 sets : 10 to 15 revolutions/reps
*prog overload each set in succession

6. HIGH INCLINE DB FRENCH PRESS
set incline to 70 degrees and use 2 dbs for this one.
scoot up to the top edge of the back support so thers
room for the db’s to come behind the head. neutral
position in the bottom end and then rotate to pronated
on the top end.
4 sets : 12-10-8-8 + drop 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.

 

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