11.16.23 : PUSH SESSION : MID & LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | FRONT & SIDE NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
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SESSION :
1. PALMS UP INCLINE DB CHEST PULLOVER
set bench incline to 15 degrees and back support. palms up
to head of db and arms are straight.
3 sets : 10-10-10 + any reps in reserve on last set
*prog overload each set in succession
2. DECLINE PEC DECK FLY
put seat high and butt to front of seat so you can lay back
to create a decline position. pull should come across the
lower to mid chest.
3 sets : 15-12-10 + drop 6
*prog overload each set in succession
MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “
3. WIDE CHEST FOCUSED DIP
chest over the movement for a steep decline press
position. use the widest part of the dip you can or on an
assisted machine the arms usually adjust.
(dip belt loading or assistance as needed )
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession
*cluster set is 3 sets spaced with rest pauses
4. DB SCOTT PRESS (C/S) SEATED
CABLE PULLBACK TO 90/90 SHOULDER
EXT ROTATION
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. | set that scott press up facing a
cable crossover trainer so you can jump into this one.
cables crossed at shoulder height with cuffs or d grip
loops around wrists.
3 sets : 15-12-10 | 10 to 12
*prog overload each set in succession
(c/s) = compound set
5. STANDING DB OVERHEAD TRI EXTENSION (S/S) CHEST
SUPPORTED NECK RAISE
hands clasped on one db and raised behind the head | chest down
on bench with neck free to hinge. use full stretch and pull head
back to traps.
TRI EXT | 3 sets : 10-10-8 + any reps in reserve
NECK RAISE | 3 sets : 15-12-10
s/s = superset