3.18.24 | PUSH SESSION | MID & LOWER CHEST * DELTS * LATERAL & MEDIAL TRIS * FRONT & SIDE NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
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SESSION :
1. SEATED CABLE CROSSOVER PULLBACK
RAISE TO 90/90 POSITION
seated and centered on cable trainer with pulleys set
at just below shoulder height. cables cross over each other with cuffs or grabbing
cables. pull up and back into shoulder external rotation making this like a lateral
raise to a fully shortened shoulder position/contraction.
3 sets : 12 to 15
*prog overload each set in succession
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
6 WEEK PROGRESSION
DEFICIT PUSH UP
place a couple bumper plats or dbs on the floor to create an
extended range of motion for the push up
2 sets : 0-1 RIR
2. SMITH MACHINE BENCH PRESS
pronated grip with that leaves forearms perpendicular to
the floor in bottom press position. elbows at approx 70 degrees,
so very slightly tucked in but not much.
4 sets : 8-8-6-6
rest periods : 2 min
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
3. STANDING CABLE CROSS BODY BENT ARM LATERAL RAISE
cable will come in front of you with far side from stack being trained. keep arm in
bent position and focus specifically on the shoulder movement, not the exercise if that
makes sense. your shoulder should stretch across your body on the negative and pull to
about parallel arm to shoulder position.
3 sets : 15-12-10
*prog overload each set in succession
4. LYING DB CHEST PULLOVER (C/S) [SEATED DB SCOTT PRESS ]
palms up to db focusing on squeezing into chest at the top of each
rep| Scott press ( see below )
3 sets : 12-10-10 | 12-10-10
*prog overload each set in succession
(c/s) = compound set
[ SEATED DB SCOTT PRESS ]
1. Grasp a pair of dumbbells in each hand, and in the standing position bring
the dumbbells up until your upper arms are parallel with the floor, and your
elbows pointing slightly forward.
2. Begin by rotating your shoulders back (retracting your scapula),
and elevating your shoulders in one fluid movement.
3. Finish with your elbows facing the ceiling and your thumbs pointed towards your
crown, while maintaining about a 90 degree angle between your upper and lower arms.
4. Return the dumbbells to the starting position in the reverse motion.
5. TRICEP LONG ROPE PRESSDOWN AND SPREAD (S/S) CHEST
SUPPORTED NECK RAISE
use an extra long rope or 2 ropes to get a nice wide bottom position
you can spread apart and pull back | chest down on bench
with neck free to hinge. use full stretch and pull head back to traps.
pressdown | 3 sets : 20-12-10 + any RIR
neck raise | 3 sets : 10 to 12
s/s = superset
*prog overload each set in succession