2.28.24 | PUSH SESSION | SHOULDERS * UPPER CHEST * LONG HEAD TRICEPS * ANTERIOR NECK
PUSH SESSION :
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. ONE ARM REAR DELT SHOULDER EXTENSION | ONE ARM
STANDING DB LATERAL RAISE
think pullover long arm lever, but stand so stretch to rear delt on the
negs comes across your body. the actual pull is about 45 degrees out from your
side into shoulder extension. | single arm side raise
3 sets : 10 to 15 | 15-15-15
*prog overload as needed per rep ranges
SHOULDER FLEXION
6 WEEK PROGRESSION
2. SEATED BB MILITARY PRESS BEHIND THE HEAD
seated 90 degree back supported position with pronated grip. goal is to have
forearms perpendicular to the floor in bottom press position.
4 sets : 6-6-6-6
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
feet rear elevated on smith machine bar with pad on it ( try to get this as
high as you can tolerate for a steep angle ) neutral handles or dbs on floor a bit
outside of shoulder width. this is a prison workout go to, and its very hard so
you’ll quickly see your PWR ( power to weight ration ). I have not been
to prison either, just used for explanatory purpose.
*prog overload each set in succession
this angle hits upper chest the best of all pressing angles. dbs allow some
articulation that a bb doesn’t offer.
3 sets : 10-10-10
*prog overload each set in succession
5. 2 DB OVERHEAD TRI EXTENSION
2 dbs held behind the head and raised in extension on the elbow.
3 sets : 15-10-8
*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 : 10 to 12
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.