10
26
2023

10.25.23 : 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. DECLINE STRAIGHT ARM DB PULLOVER
set bench decline to 15-30 degrees with arms locked
in extension. pronated db grip. pull stops over the chest
in the top position.
3 sets : 10-10-10
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “

 

2. SMITH MACHINE BENCH PRESS
( with pad under scapula to increase chest stretch
and activation  )
pronated grip width so forearms are in 90 degree
angle of elbow flexion in bottom of press.
4 sets : 8-6-6-4 + any reps in reserve
*prog overload each set in succession
* ADVANCED CLIENTS :  light accommodating band resistance/deload  

 

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

 

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