03
10
2024

3.10.24 | 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. SEAL POSITION DB REAR DELT
FLY | SEATED DB LATERAL RAISE TO 90/90
PULLBACK EXT. ROTATION
high bench position chest supported and basically doing a reverse
pec deck fly. | dbs raised out in typical lateral position, then pulled up and back
to 90 degree elbow position in shoulder external rotation.
3 sets : 20-15-12 | 10-10-10
*prog overload as needed per rep ranges

 

 

MEAT AND POTATOES LIFT
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 : 10-8-6-4
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession

 

 

 

3. 15 DEGREE INCLINE DB PRESS
this angle hits upper chest the best of all pressing angles. dbs allow some
articulation that a bb doesn’t offer.
3 sets : 10-10-8 + drop 8
*prog overload each set in succession

 

 4. UPPER CHEST DIP ( DECLINE NEUTRAL PUSH UP )
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.
3 sets : 0-1 RIR
*prog overload each set in succession

5. SEATED EZ BAR FRENCH PRESS
seated and back supported with just inside shoulder
width grip in pronated position. emphasize full negs and
full extensions on every rep.
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.

 

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