4.15.24 | 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. SEATED CABLE CROSSOVER PULLBACK TO Y
(C/S) INCLINE BACK SUPPORTED PLATE FRONT
RAISE TO OVERHEAD POSITION
cables crossed over attached to cuffs with bench centered to cable trainer.
pull up and back to y position. set cable heights to shoulder height in seated
position. | elbows slightly bent holding weight plate at sides raising up to the
overhead position.
3 sets : 12 to 15 | 15-15-15
*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 with bench set at 60-70 degrees of incline.
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 : 10-10-8-6
rest periods : 2 min
*prog overload each set in succession
pronated grip outside shoulder width
3 sets : 15-10-6
*prog overload each set in succession
setup so line of force is across the upper chest by adjusting
the seat. i use a half foam roller on backrest to amplify the
chest hypertrophy on these. make them better for sure.
*prog overload each set in succession
5. LYING DB SKULL CRUSHER
dbs in neutral position in negative, the roll wrist over to
pronated position in top of extension.
3 sets : 15-10-6
*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.