10
14
2023

10.14.23 : PUSH SESSION : MID & LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | FRONT & SIDE NECK

By Adam 0

PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
————————————–

SESSION :

1. STRAIGHT ARM EZ BAR PULLOVER
done from flat bench position with dbs held together in
pronated grip position. lower with straight arms until
biceps are next to ears, then squeeze back up to above the
chest.
3 sets : 10-10-10
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “

 

2. SMITH MACHINE BENCH PRESS
pronated grip width so forearms are in 90 degree
angle of elbow flexion in bottom of press.
4 sets : 8-8-8-6 + drop 6
*prog overload each set in succession

 

3.  SINGLE ARM HIGH CABLE DIPDOWN
think of this as a one arm cable dip as opposed to
a traditional cable fly. make it more like a decline press
like a dip is. emphasize top end pec stretch and shoulder
adduction in the bottom of each rep.
3 sets : 15-12-10
*prog overload each set in succession

 

4. SEATED CABLE HIGH TO LOW REAR DELT
FLY
(C/S) KNEELING CHEST SUPPORTED DB
SHOULDER INT. ROTATED DB LATERAL RAISE
adj bench set with 90 degree chest support and cable set above
head height in seated position. cables crossed and no attachments
with downward trend of the cable into shoulder
extension. | drop bench to 60 degrees and chest support while kneeling
on the seat. turn shoulders inward and rotate arms over so pinky
side is up. raise laterally.
3 sets : 20-15-12 | 12- to 15
*prog overload each set in succession
(c/s) = compound set

 

5. EZ BAR JM PRESS (S/S)
BACK SUPPORTED HEAD TURNED
NECK RAISE
just outside shoulder width pronated grip with bar coming
in sharply over the throat. this is more tension than a skull
crusher. | back supported on flat bench with head turned 45 degrees
to a side then done like a crunch for the neck.
JM PRESS | 3 sets : 10-10-6 + any reps in reserve that are left
NECK RAISE | 2 sets : 10-10  ( do both ways each set )
s/s = superset

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