01
23
2024

NEW SPLIT | 1.24.24 | PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK

———————————–

 

SESSION :

 

1.  SIDE SUPPORTED ONE ARM DB INCLINE LATERAL RAISE  ( C/S )
STANDING CABLE CROSSOVER REAR DELT FLY
set bench incline to 30 degrees and side support. db pulls of front of top hip from
side supported position. | cables crossed with no attachments and set to just above
head height in standing position. pull back and down in trajectory at approx 45 degrees
to body ( shoulder extension ).
3 sets : 15-12-10 | 12 to 15
*prog overload as needed per rep ranges

 

 

MEAT AND POTATOES LIFT
” SHOULDER FLEXION “

 

2. SEATED SMITH MACHINE BEHIND
THE HEAD SHOULDER PRESS
1.5x shoulder width pronated grip position using full
ROM ( within your capabilities )
4 sets : 15-12-10-8
rest periods : 2 min
*prog overload each set in succession

 

3. SEATED DB ARNOLD PRESS
press starts with shoulders adducted in bottom press position,
then rotates open as you press. make sure you push back into shoulder
external rotation as you press and also push wrists together. make each
rep perfectly controlled and executed.
3 sets : 10-10-10
*prog overload each set in succession

4. HEAD OFF INCLINE BB BENCH PRESS
set bench angle to 45 degrees and have head off the top of the bench.
do this press carefully without the head support.
3 sets : 12-10-8 + rest pause 0-1 RIR
*prog overload each set in succession

5. SEATED ONE ARM PEC DECK FLY
i use a half foam roller down my spine to help drive the
fly dynamic more efficiently. this kinda bosses the shoulders into
cooperating and helps bias the chest. fly should track across mid to
upper chest in line of force. over adduct the shoulder as you
cross the chest each rep to emphasize contraction in shortened range
concentric
do both sides.
3 sets : 12-12-10
*prog overload each set in succession

6. LYING DB SKULL CRUSHER
dbs in neutral position
3 sets : 15-10-8 + any RIR last set
*prog overload each set in succession

 

superset with

LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE

back supported on bench with weight plate on
forehead for resistance. lower and raise neck into
flexion.
3 sets : 15-12-10
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.

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