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

3.  CHEST FOCUSED GIRONDA DIP
wider grip with elbows more flared that traditional dip form
to bias the chest differently. can be done on parallel bars or v bar
dip station. may need to use an assisted dip as well and thats okay.
3 sets : 0-1 RIR
*prog overload each set in succession

4. SEATED CABLE FRONT RAISE TO OVERHEAD
POSITION (C/S) STANDING DB GIRONDA SWING
LATERAL RAISE
seated facing low cable with straight long bar attached. use a just
inside shoulder width pronated grip and raise all the way up through
into the overhead position. | basically a one arm lateral raise but the
other side chase the raise direction going cross body. you simply alternate
swings in each direction. old school classic here.
3 sets : 10-10-10 | 15-15-15 ( ish )
*prog overload each set in succession
(c/s) = compound set

5. SMITH MACHINE JM PRESS (S/S)
BACK SUPPORTED HEAD TURNED
NECK RAISE
just outside shoulder width pronated grip with bar coming
in sharply over the throat. press away like a skull crusher and
bench hybrid to full arm extension | 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 : 10-10-8 + any reps in reserve
NECK RAISE | 2 sets : 10-10  ( do both ways each set )
s/s = superset