05
10
2024

5.10.24 | PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK

———————————–

 

SESSION :

 

1. SEATED CABLE CROSSOVER PULLBACK LATERAL
RAISE (C/S) SEATED BENT OVER PRONATED DB
REAR DELT RAISE
cables set to shoulder height in seated position in crossed over position
and hooked to wrist cuffs if possible. pull back to a wide y position in
shoulder external rotation. | done like a reverse pec deck fly with dbs
held in pronated grip position.
3 sets : 10 to 15 | 15-12-10
*prog overload as needed per rep ranges

 

PRE EXHAUST/BLOOD WORK :
SEATED BB BRADFORD PRESS
a lighter fixed bar is applicable also. this is and over and back
press alternating from in front of you to behind you.
2 sets : 15 to 20

MEAT AND POTATOES LIFT
SHOULDER FLEXION
6 WEEK PROGRESSION
 

2. SEATED MACHINE SHOULDER PRESS
outside shoulder width pronated grip position
4 sets : 8-8-8-8
rest periods : 2 min
*prog overload each set in succession

 

 

 

3. INCLINE PLATE LOADED BENCH PRESS
pronated grip outside shoulder width
3 sets : 12-10-8 + any RIR last set
*prog overload each set in succession

 

 4. SEATED DB LATERAL RAISE
2 sets : 10 + drop 8 + drop 6 (x2)
*prog overload each set in succession
*both sets use double drops

5. 1 DB OVERHEAD TRI EXTENSION
seated with upper back support to rack or adj bench. db
are behind the head to full overhead extension.
3 sets : 12-10-8
*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.

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