01
30
2024

NEW SPLIT | 1.31.24 | 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
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SESSION :

 

1. SEATED DB LATERAL RAISE
raise out to a wide y position, and not straight out to the sides.
control the negs for better hypertrophy.
3 sets : 15-20-25
*prog overload each set in succession and use rest pauses
if need to hit rx reps on 2nd and 3rd set

 

 

2.  DECLINE CABLE CONVERGING CHEST PRESS
set cables to track at a 30 degree decline slope in your seated
position with back support. use adj bench at 90 degrees. d grip handles
on cables, and adduct shoulders for convergence.
3 sets : 15-12-10 + rest pause 5
*loading with dip belt if you can do more than 12 total reps

 

MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “

 

3. BB BENCH PRESS
done from a flat bench position
4 sets : 8-6-4-3
tempo : 4-1-1 ( 4 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession

 

 

4. SEATED DB SCOTT PRESS (C/S) INCLINE CHEST
SUPPORTED DB REAR DELT PULLBACK
vertical torso position press that goes from neutral bottom
with upper arm parallel to the floor. press goes up and back behind the head with
dbs tipped thumbs down. ( angled towards crown of your head. this means
externally rotate the shoulders and not a full locked out press for TUT.
( time under tension ) | bench set to 45 degree incline and chest supported.
dbs are pulled out and back at 45 degrees from the body.
3 sets : 12 to 15 | 12 to 15
*prog overload each set in succession
(c/s) = compound set

 

5. SUPINATED GRIP CABLE PRESSDOWN (S/S) CHEST
SUPPORTED NECK RAISE
shoulder width supinated bar grip with full arm extension across the
elbow| chest down on bench with neck free to hinge. use full
stretch and pull head back to traps.
pressdown  | 3 sets : 20-15-12
neck raise | 3 sets : 15-12-10
s/s = superset
*prog overload each set in succession

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