11
05
2023

11.5.23 : 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. PALMS UP DB CHEST PULLOVER
done from bench or across a bench with feet on
the floor. emphasize squeezing the chest in the
top end of the positives.
3 sets : 10-10-10
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “

 

2. CHEST FOCUSED DIP
(dip belt loading or assistance as needed )
chest over the movement so its like a steep decline bench
press angle.
4 sets : 12-10-8-  (6-3-1 cluster)
*prog overload each set in succession
*cluster set is 3 sets spaced with rest pauses 

 

 

3.  CHEST PRESS MACHINE WITH PAD
BEHIND YOUR UPPER BACK
1.5x width pronated grip with a small pad behind your back
to increase the chest bias and stretch position on the negatives,
as well as help you plant your shoulders.
3 sets : 12-10-10 + drop 6
*prog overload each set in succession

 

4. DB SCOTT PRESS  (C/S) SEATED
DB FRONT RAISE
seated on 90 degree adj bench. think of this as a fly exercise
for the shoulder done overhead. its an arc from wide shoulder
press bottom to up and together in the top while keeping
the same elbow orientation. also referred to by me as
overhead db fly. | dbs held in pronated grip and raised with
knuckles fwd up and together only to head height. pull back the
shoulders in the bottom to extension to stretch the front delt.
3 sets : 15-12-10 | 10-10-10
*prog overload each set in succession
(c/s) = compound set

 

5. STANDING BB FRENCH PRESS
OFF THE PINS (S/S)
BACK SUPPORTED
HEAD TURNED
NECK RAISE
set pins for bottom position of lift behind the head. use
a pronated grip just inside shoulder width and use the spotter
arms for a light dead stop in the bottom of every rep. | back supported
on flat bench with head turned 45 degrees
to a side then done like a crunch for the neck.
FRENCH 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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