12
17
2023

12.18.23 : 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. SEATED CABLE CROSSOVER PULLBACK
cables set at shoulder height in seated position. position bench
centered to cable crossover unit. wear cuffs or just grab cables in
crossed over position. pull back to a y position.
3 sets : 20-15-12
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “

 

2.  SLIGHT DECLINE BB BENCH PRESS
use a 10-15 degree decline position inside of a rack for
ease of use and safety. pronated grip 1.5x shoulder width
and bar path comes right at base of chest. if you set spotter arms or
safety’s up, you can press aggressively to failure.
4 sets : 10-8-6-6 + drop 4
*prog overload each set in succession

 

 

3. CHEST FOCUSED DIPS
pull body angle over the movement so its like
a steep decline position. you can rear elevate your feet
on an adj. bench to help you maintain good position if needed.
add loading via dip belt.
3 sets : 0-1 RIR
*prog overload each set in succession
*only add loading if you can do 10+ reps with
perfect form

4. ONE ARM CABLE LATERAL RAISE  (C/S) SEATED DB
ARNOLD PRESS ROTATIONS
d grip handle with low pulley setup.
raised out to the side. do both sides. | just do the rotational portion of the
Arnold press – minus the actual  press
3 sets : 12 to 15 | 10 to 12
*prog overload each set in succession
(c/s) = compound set

5. SEATED EZ BAR OVERHEAD FRENCH PRESS (S/S) CHEST
SUPPORTED NECK RAISE
inside shoulder width pronated grip with bar behind head. extend
to full arm extension overhead | chest down
on bench with neck free to hinge. use full stretch and pull head
back to traps.
TRI EXT  | 3 sets : 10-10-10 + any RIR
NECK RAISE | 3 sets : 15-12-10
s/s = superset
*prog overload each set in succession

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