3.30.24 | 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 : 15-12-10
*prog overload each set in succession
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
6 WEEK PROGRESSION
FEET ASSISTED CHEST FOCUSED DIP
done like a steep decline press with feet resting on plyo box to
deload and control the movement position.
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 : 15-10-8-6
rest periods : 2 min
3. ONE ARM DB BENCH PRESS
bench set at very slight decline position and pressing
one side only. do both sides.
3 sets : 12-10-8
*prog overload each set in succession
4. SEATED CABLE FLY (S/S) HIGH INCLINE
DB SCOTT PRESS
setup centered to cable trainer with d grip handles set at
mid chest height. u use a half foam roller on back support of
90 degree seat to enhance the stimulus. | set bench at 60-70 degrees
as this will make the anterior shoulder work harder in bottom of press.
3 sets : 15-12-10 | 12-10-8
*prog overload each set in succession
(s/s) = super 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 OVER THE SHOULDER EXTENSION (S/S) CHEST
SUPPORTED NECK RAISE
use an extra long rope or 2 ropes to get a nice wide bottom position
you can spread and get full extension. do this seated with back support and the ropes
come over your shoulders. | chest down on bench
with neck free to hinge. use full stretch and pull head back to traps.
3 sets : 15-12-10 | 10 to 15
s/s = superset
*prog overload each set in succession