09
24
2023

9.22.23 : 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.  LYING BACK SUPPORTED REAR DELT
FLY (C/S) SEATED DB SHOULDER INTERNALLY 

ROTATED LATERAL RAISES
flat bench centered to crossover with cables set high and crossed
over each other. do just like a reverse pec deck fly | roll shoulders over  fwd internally
which brings pinky side of hand up and raise to a wide y position.
3 sets : 12 to 15 | 12 to 15
*prog overload as needed per rep ranges
(c/s) = compound set

 

MEAT AND POTATOES LIFT
” SHOULDER FLEXION “

2. STANDING BB SNATCH GRIP KLOKOV PRESS
wide pronated grip pressed from behind the head
4 sets : 8-8-6-4 + drop 4
rest periods : 2 min
*prog overload each set in succession

 

3. INCLINE DB BENCH PRESS
set bench to 45 degrees
3 sets : 10-10-8 + drop 4
*prog overload each set in succession

4. UNILATERAL SEATED PEC DECK FLY
setup so the line of pull is across the upper chest
by adjust the seat and your hand placement accordingly.
singled out you can adduct further across the chest getting
a more aggressive contraction.
3 sets : 15-12-10
*prog overload each set in succession 

5. SEATED CABLE CROSSOVER PULLBACK
cables crossed to an x position with wrist cuffs hooked up.
set the cables to just below shoulder height and pullback and
open to a 90/90 shoulder external rotation position.
3 sets : 12 to 15
*prog overload each set in succession

6. STANDING CABLE OVERHEAD TRI EXTENSION
WITH LONG ROPE
cable set above and behind you with rope and extended out away
from you to full extension. use an attachment that allows this
full extension when done bilaterally, or do it unilaterally.
4 sets : 10-10-10- ( 6 to 8 )
*prog overload each set in succession

 

superset with

INCLINE LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE

back supported on bench set at 30 degrees with weight plate on
forehead for resistance. lower and raise neck into
flexion.
3 sets : 15-12-10
*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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