10
02
2023

10.3.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK

By Adam 0

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 DEFICIT DB REAR DELT FLY
C/S STANDING SHOULDERS INT. ROTATED DB LATERAL RAISE

use a small box or step so you can fully fold fwd and let arms hang with db’s
to put a deep stretch in place. then do the reverse db fly at a 45 degree angle
which will line up with your actual rear delt. | shoulders rolled fwd with pinky
side of hand to the top and raised 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. SEATED BB REVERSE GRIP SHOULDER PRESS
just outside shoulder width supinated grip. set adj bench to
90 degree back support position. works best if you do these from
a squat rack.
4 sets : 10-10-8-8 + drop 4
rest periods : 2 min
*prog overload each set in succession

 

3. SMITCH MACHINE INCLINE BENCH PRESS
set bench to 30 degree incline and use a pronated grip with
a width that has your forearms perpendicular to the floor
in the bottom of the movement.
3 sets : 15-10-8 + drop 8
*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 : 12-12-12
*prog overload each set in succession
5. SEATED CABLE ARNOLD PRESS PULLBACK TO SHOULDER
EXTERNAL ROTATION
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…then press vertically
against the horizontal resistance.
3 sets : 12 to 15
*prog overload each set in succession

6. TRICEP FOCUSED CHAIR DIP
use 2 adj benches or high plyo boxes
of same height. stay more vertical in torso and emphasize
the full extension of the arm.
3 sets : 0-1 RIR
*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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