4.24.24 | PUSH SESSION | MID & LOWER CHEST * DELTS * LATERAL & MEDIAL TRIS * POSTERIOR NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
POSTERIOR NECK
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SESSION :
1. STANDING DB LATERAL RAISE
raise off the hips out to wide y position. raise your shoulders,
not lift the traps.
3 sets : 20-20-10 + drop 10 + drop 10 + drop 10 ( 40 reps last set )
*prog overload each set in succession
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
6 WEEK PROGRESSION
DEFICIT PUSH UP
stack a couple weight plates up on each side for an increased range
on the push up. use a band around you if you need extra resistance on these.
2 sets : 0-1 RIR
2. SLIGHT DECLINE 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 : 12-10-8-6
rest periods : 2 min
3. CHEST FOCUSED DIP
feet rear elevated on box/bench to help create the nice decline position
to press from.
3 sets : 0-1 RIR
*prog overload each set in succession
4. SEATED CABLE FLY (S/S) CABLE CROSSOVER
PULLBACK TO Y POSITION
setup with line of force through the mid chest ( i put a half foam roller
in between my scaps on the backrest ) | seated on same bench just facing the
towards the cables ( crossed over each other ) with wrist cuffs attached.
pull back to a wide y position in shoulder ext. rotation.
3 sets : 15-15-12 | 12 to 15
*prog overload each set in succession
(s/s) = super set
5. LONG ROPE TRICEP PRESSDOWN (S/S) CHEST
SUPPORTED NECK RAISE
emphasize a full range of motion with as much negative and full
extensions on every rep. with a longer rope, you can
train a much longer range into the full extension of the arm. | 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 12
s/s = superset
*prog overload each set in succession