3.22.24 | 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. STANDING DB SCAPULAR LATERAL RAISE
(C/S) BENT ARM DB SHOULDER EXTENSION
lateral raise where lats flare out and pinky side of hands is
biased upwards ( kind unnatural but will nail the medial delts. |
imagine this one as the one arm db row for the rear delt. rather that
pull a typical row, pull from the delt but keep arm closer to your side.
use a bench supported position as you would on a one arm row.
3 sets : 12 to 15 | 15-12-10
*prog overload as needed per rep ranges
SHOULDER FLEXION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
SEATED DB SHOULDER PRESS
do one set in pronated position and one in
supinated .
2 sets : 15 to 20
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 : 8-8-6-6
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
this angle hits upper chest the best of all pressing angles. do this as
more of a converging press motion.
3 sets : 10-10-10
*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
5. STANDING 2 DB OVERHEAD FRENCH PRESS
dbs behind the head and emphasis on arm extension across
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.